How long do your DOMS last?

[PatBateman]

See, normally when I do an upper-body workout I usually start to get DOMS (delayed onset of muscle soreness) approximately 24hrs after the workout, lasting for maybe a day or so.

I did a leg workout on Saturday morning, and since Sunday I've had really bad soreness in my thighs and hamstrings, so much so that I've been struggling to walk! They are starting to subside a bit today, which is a bonus as I need to play football tonight!!

Is it normal for DOMS to last this long? I suppose you don't feel upper-body ones so much as those muscles can be quite static for much of the day, but I need to use my legs for walking...

Is there anyway of relieving the pain?

The workout:

Smith Machine Squats - 12x20, 12x30, 12x40, 8x50
Leg Press - 12x80, 12x140, 12x160, 12x180
Leg Extensions - 12x20, 12x30, 12x40, 12x60
Seated Leg Curls - 12x20, 12x35, 12x50, 12x60
Ab Crunch - 15x20, 15x20, 15x20, 10x20

[Wardie]

Certain supplements will help DOMS such as Glutamine and various other amino acids.

You could try streching after your workout or the following day after a warm bath.

My DOMS usually clears up pretty fast, even if it's quite intense after a big session.

[nrage04]

When I eat carbs I rarely get DOMS. Now I'm not eating carbs I get it for a day or so.

If you stretch both before and after training that'll reduce it. Of course it could be that your diet is inadequate and/or your training too much.

Whatever you do do not take ibuprofen or the like. They interfer with muscle building.

DHA/EPA supplementation may also help as it is an anti-inflammatory, although too much can again cause issues with building muscle.

[Nick1979]

Upper body DOMS normally only last a day but my lower body can last several days depending on the workout. I've had some leg DOMS before that have lasted until my next squat session.

I find the best solution for DOMS is hitting the gym (obviously this only helps if you are hitting the gym that day)

[nrage04]

Quote

Upper body DOMS normally only last a day but my lower body can last several days depending on the workout. I've had some leg DOMS before that have lasted until my next squat session.

I find the best solution for DOMS is hitting the gym (obviously this only helps if you are hitting the gym that day)

If your muscles are still store by the time you want to train it again you need to check your diet or do less in the gym. sore muscles = recovering muscles

[Nick1979]

Lower body DOMS are usually only a few days - haven't had longer DOMS than that for a while.

It's rare that I'm still sore when I train again, but say I did a heavy squat & deads workout on a monday and I was still sore a couple of days later when I came to do my DE work, I'd find the DE workout would really help the DOMS.

[PatBateman]

Cheers Guys, I think what I'm missing out on is probably the stretching. When I'm having PT he assists me with my stretching, but when I'm on my own I tend to not bother at all, which I guess is bad. I'll make an effort on that front.

Reassuring that it's not just me though!!

I rarely take any pain-killers unless I've got a really bad headache. It had never crossed my mind to take Nurofen to ease this pain, so I guess it's not really that bad.

Cheers All!

[MeshMan]

God do I miss DOM's in my legs, wish I had the intensity you have there! I do about 9 sets all at failure every week (varying the excercises) and no matter what I try, my legs never get sore. 2 min rests, 60 second rest etc. Most sets are to the point where my legs are burning and have to get off the leg press to cope with the pain. Going to keep upping the sets until the DOM's kick in, so that will be 12 sets on my legs this week!

But back to the point, upper boddy usually lasts a day. The morning after I don't usually feel the soreness. It kicks in that evening and then perhaps for another 12 hours its then gone. However, my back lasts about 4-5 days of acheyness but it never gets painful or worse.

[mxd]

Quote

When I eat carbs I rarely get DOMS. Now I'm not eating carbs I get it for a day or so.

If you stretch both before and after training that'll reduce it. Of course it could be that your diet is inadequate and/or your training too much.

Whatever you do do not take ibuprofen or the like. They interfer with muscle building.

DHA/EPA supplementation may also help as it is an anti-inflammatory, although too much can again cause issues with building muscle.

On a workout day I have;
100g oats pre , 50g fruc/dex/malo post whith 20 wms during 20g gltamine and 20g bcaa, apart from that I have no carbs.
I get 0 doms.

[Gareth83]

I only ever get DOM's when I haven't trained for a week or more. And then it's really bad I can hardly walk up the stairs!!