T Nation

Soreness Two Days Later


#1

Before anyone tells me to use the search function-i did already. It didn't really seem to address the type of pain I'm talking about.

This usually goes for legs, but also happens a lot for chest/triceps: after a good workout I'm not THAT sore the next day. But 2 days later I'm so sore it hurts like a bitch. Not just soreness, it's like someone beat me with a baseball bat. And this often lasts for up to 5 days.

What gives?
Am I not eating enough? I do get enough sleep. How to go about this?
Am I the only one? (yeah I know, probably not)


#2

Its called DOMS.


#3

Looked it up. Sounds about right. Thanks.
Any tips on how to reduce/treat this?


#4

That's actually normal ( "delayed" soreness), however, 5 days is definitely too long so you need to up your protein and sleep. Other remedies include sauna, massages and cherry juice (supposed to contain certain enzymes idk).


#5

I get DOMS like a motherfucker, so I can totally relate to the soreness/pain you describe, even 3-5 days after training a specific muscle group. Even with 350-400g protein/day and 9 hours of sleep a night, the problem was not significantly reduced, so I started experimenting.

What I found was that aggressive, loaded stretching immediately following training, and then a foam-rolling session 4-6 hours later are the most effective treatments. Keep in mind that though this works wonders for me, everyone is different. But it's definitely worth a shot if you find yourself limping around 5 days after a lower-body session.


#6

if youre truly a hardcore mother fucker, you could do what brock lesner does and jump in a tub of iced water right after lifting. i havent had the chance to try it yet, but supposedly it helps alot


#7

I'm rarely ever sore the next day. Typically the following night before bed and then worst the next morning: 1.5-2 days before it sets in.


#8

I have exactly the same thing with legs. It's not uncommon for my legs to be sore for 5-6 days if I hit them really hard. Very rarely are they sore the day after, but 2 days later when I wake up its painful to walk...

To second CrookedCrown, usually some pretty aggressive stretching immediately post-workout alleviates a lot of the DOMS.


#9

stretching and foam rolling really help reduce soreness for me, especially stretching.


#10

I get the same thing with lower body workouts in particular. Day after no problem, but 2 days later the sh*t hits the fan. I've had some success with feeder workouts to flush the area with blood; stairs and rowing seem to help ease the pain, too (though they don't feel great while you're doing them).


#11

I used to have DOMS real bad lasting 3-5 days when I switched to PL and utilizing WSB methods. I tried everything from Tests pills, extra protein and so forth. What I found that works wonders for me is taking a preworkout drink Power Drive along with 2 scoops of powder BCAA. In other words, I increased my dosage of BCAA before, during and after. Furthermore, after researching Power Drive, I started taking in its pill form L-Tyrosine after working out.

With all training held constant, when I started taking extra BCAA and L-Tyrosine, my DOMS lasts for 1-1.5 days for that muscle group.

Hopes this helps.


#12

I usually never feel sore unless I switch up an exercise, or change the repetition range.


#13

Thanks guys! Will definitely try this stuff

I just thought of something. Isn't this soreness inflammation? If so, wouldn't taking higher doses of fish oil (after the 1st solid carb meal post-workout) help with this inflammation?


#14

Don't think so about the fish oil.

The only bad DOMS I get is in the legs, which usually last up to 5 days. If you can manage it, doing some cardio after a leg workout seems to reduce it to about 2 days for me.


#15

I actually like getting DOMS.


#16

yeah i'm considering doing slow paced high incline at the end of my workout. We'll see what happens.

And Asus: then you don't get it as bad as I do


#17

I get weird DOMS in my legs.
My glutes and quads are really sore the day after training legs.
My hamstrings get sore two days later.
Now what's up with THAT?

I also enjoy the soreness. I know it's not a good indicator of how effective a workout was, but it's still nice to pretend.


#18

Make sure you get some actual food in you post workout.

Take a cold shower, that ice in the bath tub sounds horrible.

I dont stretch or foam roll, but I do try to spend a few minutes flexing what I just worked, which has a similar effect.


#19

I experience far worse DOMS if I don't eat enough to provide recovery. How are you structuring your intake post workout and into the next day?