Managing DOMS

[Bonuspoints]

Okay people I need some help on dealing with DOMS (Delayed Onset Muscle Sorenss). My legs are killing me right now and given its been several years since I played footy I know that I'm in for this for a few weeks.

Any tips on getting through the sorenss quicker. Its mainly quads, hammies and the gluts. Any tips or tricks would be much appreciated.

 

[James_Hutchy]

Go for a light run and stretch lots, also make sure your getting in enough protein, (I find a decent ammount before bed helps me the next day) You could try those foam roller things as well.

 

[Parse]

The mechanisms surrounding DOMS are linked to the imflammatory immune response to muscle damage.

There are many techniques used to assist in post match recover.
- active recovery
- hydrotherapy
- soft tissue therapy
- bodyflow machines
- nutrition
- compressiong garments (skins)

 

[Bonuspoints]

Cheers for the help guys. I'm a weekend warrior so keep it simple for me. Went for an hour long walk and the legs are feeling a bit better. I'll definitely give the protein a try. Once again cheers.

 

[mcuzzy]

stretch and swim

i don't do anything though, i love DOMS <3

 

[CatFan79]

stretch and swim

i don't do anything though, i love DOMS <3

Agreed. DOMS is a reward for a good workout and should be embraced.

If you aren't sore 24-48 hours after a workout you have NOT worked hard enough.

 

[cptkirk]

do a proper warm down (dynamic stretching, static stretching, walk around)
eat - you should be starving so eat until you're not (a pie and a beer is not great)

as for going out of your way to get doms? not a great idea i don't think

haven't worked hard enough? so if i work up to a 2 x bodyweight deadlift for 1 - 2 reps but don;t feel sore, have i not worked hard enough?

 

[Jimmbo]

I've found what helps is if you go to your local pools and walk laps. Alternate a couple min in the outside pools and then go into the warmer inside pools. Do this for a while. To me I feel refreshed after (especially after games the sat before)

hope that helps!

*first post and newbie member*

 

[gbatman]

Diet - high protein, carbohydrate, calcium, magnesium and Vitamine D.

Wear skins if you have the $.

Be mentally strong and push through the sorness, run it outonce you get warm it'll feel good and you'll be better for it in the long run.

Stretching warm ups and warm downs are important.

Swimming is good.

Basically get the muscles working, blood flowing without doing any heavy work (sprinting/weights).

DOMS is a tempory problem that requires mental strenght and acceptance that it's gonna happen when you begin a training your body is not used to.

 

[whichone]

Nutrition is pretty important. Chuck something like a Sustagen in your footy bag and have it pretty much straight away in the rooms after the game. Then have another meal high in carbs and protein basically as soon as you feel like you can (find what works for you, some people can't/don't feel like eating a lot immediately after the game). Rehydrate properly (try weighing yourself before and after the game, the difference is the amount of weight you've lost in water i.e. what you need to replace), and go for a very light jog/swim the next day with plenty of stretching. Hope that helps!

 

[pacemaker]

scientific evidence suggests that their is nothing anyone can do to eliminate the pain of DOMS despite many athletes having their methods.

Parse is on the money as well as many other suggestions on here. You are always going to feel sore for that 8 - 36 hours (sometimes up to 48 hours)

 

[Schism]

Agreed. DOMS is a reward for a good workout and should be embraced.

If you aren't sore 24-48 hours after a workout you have NOT worked hard enough.

That's the stupidest thing i've ever read on this particular part of bigfooty

Anyway back on topic, the best cure for doms in my experience, in terms of weightlifting at least, is working the muscle again but as the secondary. So triceps doms -> chest workout

In terms of footy, running etc i have no idea. I know that when i used to be able to do heavy squats, sometimes i had doms in the legs for a week or even longer

 

[inCOGnito]

That's the stupidest thing i've ever read on this particular part of bigfooty

I agree with this and cptkirk. Its definitely possible to work hard enough and not have DOMS.

I think most country footballers problems is that straight after the game they crack open a beer. Probably the best way to keep promoting DOMS.

 

[cptkirk]

think most country footballers problems is that straight after the game they crack open a beer. Probably the best way to keep promoting DOMS./QUOTE]

very true

if i was a club president i'd put it paying player's contracts that they need to do x amount of recovery before grog...i'm paying them to get blind each week, they're there to play each week

 

[Bonuspoints]

Cheers for all the posts guys. Appreciate it.