For some reason over the last two days I’ve had really bad DOMs.
I almost never gets DOMs normally. Context: I teach most days and then train 4 times a week plus run sometimes so it’s rare I go more than a day without training in some form so my body is pretty used to what it has to do.
Last week I was in Edinburgh for two days and Wolverhampton over the weekend. This plus work and an exam meant that I only taught 4 classes (I’d normally do 8+) and got one chance to train.
Result of this was when I taught a spin and a Body Pump on Saturday morning my body apparently felt it!
On Saturday night I went to a Paranormal evening at Wolverhampton Airport (I’ll come back to that in my next blog) and woke up on Sunday with quads that cried every time I got in and out of a chair! My spin class this morning was interesting – largely because I’m just not used to training with sore muscles!
So if you’re new to exercise and experiencing DOMS for the first time here’s what I think you need to know:
- DOMS are temporary — depending on how intense you will feel OK again in about two to four days without having to do anything (if you don’t feel better by then it might be an injury).
- Make sure you warm-up and cool-down. Making sure your muscles are prepared for exercise and safely recover from physical stress can help reduce the likelihood of DOMs (they won’t guarantee you won’t get them though).
- Build up the intensity of your training slowly. If you’re brand new to any type of training and don’t build up your weights / distance etc. your body will react more dramatically to the stress (plus you increase the risk of injury).
- If you’re suffering from DOMs try gently massaging the area affected (tip getting a deep tissue massage will not make you feel less sore!). Likewise using a foam roller to gently roll out your sore muscles may help.
- Keep moving whilst you have DOMs. Not really intense exercise allow your muscles to recover – but getting the blood flowing and muscles moving (walking, easy biking, swimming) can help you feel better.
- Drink lots of water – drinking water makes everything feel better!