What do you do after you have DOM...

WantFit

WantFit

Cathlete
Hi, everyone,

I started workout after one yr dropping out of the workout wagon due to my foot problems. I tried to ease in. Doing most Pilates and Yoga workout. But I really wanted to burn off those fat I put on in the past year. I took a cardio kick class from my gym. It is an hour class. Men, I had such a bad DOM the next few days. My arms were sore, my legs felt so tired that it's hard to lift up. It completedly threw my workout rotation off. What would you do in this situation?

I gave myself two days rest. But I felt like I missed the momentum. Even worse, I could not following my rotation and I had another excuse to start the new one in a week. x(

Any help would be greatly appreciated.

Thanks

WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi
 
I'm currently going around with some lower body DOMS (delayed-onset muscle soreness...the "S" is not a plural, but part of the abbreviation) from Butts and Guts. I usually try to work around the somre area, so have been doing cardio and upper body, and today will be core (a new Gilad core workout). By tomorrow, I will get back to lower body, perhaps using lighter weights if there's still some DOMS around.

Actually, some recommend doing a much lighter version of what gave you DOMS to help speed circulation in the area and remove waste products (but that works better with weight work than cardio).

In general, I like to plan workouts to alternate upper-body focus and lower-body focus (weights AND cardio) so that I don't have DOMS all over when I get it!

Sounds like you may be getting back into things a bit too quickly (one reason for DOMS), jumping from mellow yoga and pilates to a one-hour cardio kickboxing class.
 
i workout the next day even with DOMS... it helps me to feel better (like kathryn said... a lesser or easier version of what gave them to you!)

however i don't do two upper or lower bodies in a row (i will do a circuit the day after an upper or lower body though... something easier with light weights like boot camp or now LIC!)


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cute work out clothes are good for AT LEAST an additional 10-15 calories burned!
 
Just to add to the above....the first time I did butts and guts, I did it in the a.m. and I did a cardio/leg work premix that night...I had very little soreness from B&G the next day and I credit that to doing the cardio leg work at night - kept things loose and movin' in those legs. I would suggest doing a lighter workout 1-2 days following - I find that this helps (as mentioned above). ALSO...very important...make sure you drink lots of water! An astute Cathe follower reminds me to do this and it really does help (thanks Catherine!)

Briee
 
Sorry for mis spelling. Thanks for the tips. I did not know that actually a light workout would help reducing soreness.

Now I can give me no more excuse for break away from workout.P

WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi:
 
Try soaking in a bath of warm water with two cups of epsom salt. The magnesium in the epsom salt relieves the muscle ache.
 
>Try soaking in a bath of warm water with two cups of epsom
>salt. The magnesium in the epsom salt relieves the muscle
>ache.

Thanks, ElaineP. Is epsom salt the one sold in the drug store in the cosmetic section? I have very dry skin. Soaking in salt water, will it make my skin worse?

WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi
 
Hi,

I usually lurk, but I finally got my DOMS under control. First distinquish between good DOMS and possible injury. If it's just DOMS I usually follow my same routine, maybe lighter if the DOMS is severe. Plus as a preventative, thorough stretching at the end of the workout. I find that sometimes Cathe's lower body stretches do not target my leg muscles the best for me, so I add some extra ones that have been suggested by people on the forum. The best thing is to get a "Stick." It's a massage stick for sore muscles. I've had problems with my hamstring off and on and if I use the stick a couple of times a day for 30 seconds to 1 minute I feel sooo much better the next day. It increases circulation and blood flow aiding the recovery. It was worth every penny that I paid for it.

Tracy
 
>Hi,
>The best thing is to get a "Stick."
>It's a massage stick for sore muscles. I've had problems with
>my hamstring off and on and if I use the stick a couple of
>times a day for 30 seconds to 1 minute I feel sooo much better
>the next day. It increases circulation and blood flow aiding
>the recovery. It was worth every penny that I paid for it.
>
>Tracy

Tracy,

Thanks for your feedback. What is "stick"? Sorry for my ignorance. How do you use the "stick"? My left hamstring is so tight recently. I do need to stretch out more.


WantFit

"Become the change you want to see in the world. Live as if you were to die tomorrow. Learn as if you were to live forever." - Mahatma Gandhi
 
Epsom Salt is found in the drug store or walmart. I can't remember what aisle. I think were you find ace bandages. Yes, it is a bit drying. I only soak for 15-20 min. and I use moisturizer right after I get out.
 
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