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I'm suffering from the worst case of DOMS I've ever had. Can hardly walk and getting in or out of the car is unbearable as it getting off the toilet! This is day 3 now and I can't carry on. Ibuprofen has little or no affect. Please help a cripple in pain.
Presumably you've done the worst case of fast downhilling after not enough eccentric training work ever?
Once you've got them, you've got them, NSAIDs (brufen) are proven to reduce DOMS - but in one study were shown to reduce the protective effect of that episode of DOMS on the next episode.
They're largely caused by eccentric muscle activity - that is a muscle working as it lengthens eg quads downhilling. The actual pathology at a muscle/cellular level is not well understood.
You can protect against them by ensuring you do sufficient eccentric work in training, either running or in the gym.
You can take paracetamol and ibuprofen together if the pain is bad, ibuprofen is the least safe of the two.
Some believe post event ice baths reduce them, but I've read good studies refuting this notion.
Withnail
Thanks for the reply. Not too proud to say that it's brought me close to tears. But DOMS it's odd odd pain, which almost makes me laugh. Can I help it by doing gentle exercise, like cycling, if I can swing my leg over the toptube.
I've had more than a few episodes myself (Wansfell & BlackCombe usually the cause after a winter layoff, having to go downstairs on backside afterwards). I've always hoped a gentle spin on the bike will help but I'm not really convinced, that's anecdote and opinion not science though. I doubt it will harm, the bike is a largely concentric muscular activity.
Sadly time usually fixes DOMS. On the bright side though, one episode protects you against another for a while, which is where appropriate eccentric training helps.
I had a ridiculous case of DOMS just last month. From my feet, shins, calf muscles and upward (even abs), I spent the mast majority of it chewing Ibuprofen, and using deep heat. Not sure if it lengthened the time it took to heal or not, but I didn't suffer much pain. I then did one race in a hell of a lot of pain, next day...most had gone.
Moral of the story, don't overtrain. Second moral, massage with deepheat (worked a treat compared to pill popping).
I have a feeling I may of broken all the rules on training and using chemicals to alleviate the pain, but I didn't care at the time. I needed to walk to the shops pain-free :)
ha this is funny - last wednesday i did win hill reps for the first time in ages and had savage doms - need to incorporate some regular descending (have been mainly cycling recently - helps you on the ups but not the downs).
essentially you have lots of little micro traumas from the eccentric loading described above - you need to repair them - rest and time can help this, light exercise can potentially help this by increasing blood flow to the area.
Have always found a really gentle hours spin on the flat, keeping the bike in the small ring and staying religiously in zone 1 works wonders for DOMS.
if you are a fit person, gentle exercise, or active recovery, is always the best answer. Though ofcourse not a cure.
I have a cold bath before bed and wear compression tights in bed if I have a bad episode of DOMS. Works well for me, usually go from being tight and in pain one day to pretty much fine the next when I do this. I think it's the increased bloodflow whilst sleeping that helps
In the first instance you should treat DOMS like any other muscle injury (RICE), as that's what it is, also gentle exercise as mentioned will help.
I have suffered from sever DOMS and scar tissue in the past and found that "Tiger Balm" is honestly the most effective remedy, apply it 3 times a day and do plenty of stretching.
Tiger balm? Really? I never heard of using that. I might have to locate a pot and give it a try
Yes I was pleasantly suprised too! Had really bad calves after broken/sprained ankles and severe tightness or DOMS after every run but thanks to the balm it's all sorted!
Animal lovers please note that no real tigers were harmed in writing this post!
Similar to Rob above, I'm a masive believer in compression tights for recovery & I use them regularly after hard sessions. Some good research to back this up but anecdotally I can certainly recommend their effectiveness, have a made a huge difference to me not just in reducing DOMS but speeding up recovery full stop. Still think, IMHO & as said above, no substitute for good quality eccebtric training though..
Is it just me who loves the DOMS? That feeling that only comes after you've really pushed yourself? I must admit, sometimes it is a bit too much, like last week after my first time on Pendle for a couple of months - 4 climbs in quick(?) succession. Run Sunday, and sure enough, by Tues/Weds my quads had stopped working and I was walking like I'd pooed myself, and having to lift my legs in and out of the car. The short, flat run from the park n ride to the office followed by a good stretch helped to loosen it up. Trouble is, I was then trying to run more on the forefoot, so by the weekend, my calves had decided to pack in instead. :D
I generally have some level of soreness/tightness in my body permanently: both upper and lower with all the weights work I do as well. I love the sensation. I also love really hammering my core after a while out of training, and finding myself waking up a couple of days later in bed, and unable to get out of it - sitting up impossible and having to roll-out. Great fun.
Learn to embrace it!;)
Interesting that only one person here mentioned stretching; it's become vital to me now, as I get older! If I don't stretch after a good (!) run or a long walk, I feel sore afterwards. But if I stretch, it isn't anywhere near as bad. It only takes a few minutes - might be worth trying?
I always stretch after a run too, but I haven't noticed it help too much with DOMS except for reducing the tight feeling.
With me, for instance after my Pendle run, I did spend a lot of time stretching but it was never going to prevent DOMS: too much punishment on legs that aren't used to it. But during a bout of DOMS, some light exercise on the affected muscles, followed by a good stretch does - I find - help alleviate the symptoms, and speed the DOMS on its way.Quote:
Originally Posted by Yorkshire Rob
there's also a body of thought that regular use of compression tights actually reduces your bodies natural ability to recover via homeostatic process.....once in a while great idea...all the time,not so great
Thanks for all the responses. Much better 5 days later. Found that in the end cycling helped greatly, although I had to lift my leg over the toptube and setting off was very painfull as was try to ride out of the saddle. Lesson learnt I guess, until next time!
Cosy up to your GP and see if he/she'll consider prescribing some decent painkillers for occasional use only. I've found co-codamol or co-dydramol 30/500 very effective.
To anyone thinking about having a rant about the irresponsible use of opiates; i'm suggesting an occasional use only for when you've really overdone it. If you're giving yourself DOMS on a regular basis (especially if it's in training not racing) then you should consider changing your approach! (sorry gary!) Training overload is one thing, serious muscle damage is quite another.
Probably right there Andy!:o I should say, I'm not normally crippled, but I can feel tension in my body, which let's me know I've been working.
It's supposed to hurt so you can "moast" about the race, a mixture of moaning and boasting.
Better choice of word than Boning :DQuote:
Originally Posted by Withnail
help needed my calves are suffering from the doms big time tried compression over nite and next day to no avale what about ice or deepheat allergic to anti inflams!
i no i no should of streched off after race one day il learn treid dunking in river after race thats not done the trick either
please help racing sun as yet struggling to walk!!
I refer the honourable gentleman to the reply I made some moments ago. ;)Quote:
Originally Posted by Woodzy
have a read of these, they might give you some useful pointers...Where are you based Woodzy?
http://bit.ly/kaUl9j
http://bit.ly/mq6orh
cheers cyclops got some useful adivce there for sure, based in south cumbria - grange over sandsQuote:
Originally Posted by cyclops
I know it's maybe cheating but recovery drinks or protein shakes knock a lot of muscle pain on the head. Some are quite cheap if you buy online rather than the supermarket or health food shop. The only problem is having to neck a pint of disgusting liquid masquerading as chocolate milkshake.
These recovery drink / protein shakes are basically just flavoured milk powder.
I once checked out the nutritional content. It had a list for "When made with water" and a list for "when made with milk"
when you made it with milk the amount of virtually all the nutrients simply doubled.
Conclsion its milk powder (milk powder + milk = twice as many milk nutrients)
I then looked at the nutritional content of a jar of Tescos milk powder - same as the recovery drink costing 10 time as much.
next conclusion
Just drink milk, much, much nicer
if you want extra enery eat a banana or a sandwich with your pint (of milk)
basically all these sports supplements are an utter rip off.
your body is very good at getting what it needs out of a good balanced diet (having had millions of years of practice)
the one important thing is to get food down your neck as soon as you can.