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Really bad DOMS, hurts! help! - May 1 2008 8:37:50
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clobbering time
Posts: 66
Joined: Aug. 10 2007
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Hi, any help with this would be really great!
BAsically, I returned to the gym after a long spell-out this weekend. I was eager just to go round a few machines & lifts to get used to the feel of lifting weights again.
Anyway, this was on Sunday, and my chest is still really sore. Like, putting a coat on or drying my back with a towel is really painful. When I trained before it would be about this sore, but would fade about 48 hours after working out.
So, how can I help myself recover?
- Is it best to try and stretch my pecs out a little bit, frequently? OR is it best to try and avoid stretching them until the pain is gone?
- Will eating loads of protein speed up the recovery and hence take the pain away?
- Will keeping my chest warm / cool make any difference??
Any help would be great, cos being this sore 3-and-a-half days after a light session is RUBBISH!!!
Thanks...
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RE: Really bad DOMS, hurts! help! - May 1 2008 8:42:50
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drewsky
Posts: 2436
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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Provided it is DOMS....
Shoulder rolls with you hands by your side will help a little, yes stretches will also help but VERY light stretches are the best way to go. The shoulder rolls keep the area moving without too much of a stretch and will be easier to do more often.
Depending upon how bad the DOMS is then getting into an epsom salt bath (use ~400g or EPSOM salt - not table salt) and take a big glass of water with you to drink.
Apart from that ibuporphen may help (only if you are OK to take it of course) but will get in the way of the the normal recovery process a little.
The best advice is can give is to keep it moving and reasonably warm but don;t go putting red hot water bottles on you chest, just warmish ones. A little warmth will help but but you should avoid 'hot'.
< Message edited by drewsky -- May 1 2008 8:44:06 >
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Drew Price BSc MASc
Healthy Action Nutrition and Training Consultant
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RE: Really bad DOMS, hurts! help! - May 1 2008 10:36:16
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clobbering time
Posts: 66
Joined: Aug. 10 2007
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okay, great, thanks for the pointers.
You say "provided it is DOMS"... could it be something else you think??
It only hurts when I stretch, when I sit normally it is a little bit uncomfortable, but not sore.
I think it's just down to insufficient warm-up / cool-down / stretching around my weights session. I'm sure it will be okay ina few days...
thanks again
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RE: Really bad DOMS, hurts! help! - May 1 2008 16:41:57
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drewsky
Posts: 2436
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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quote:
ORIGINAL: clobbering time
You say "provided it is DOMS"... could it be something else you think??
I like to add those caveats coz I iz a professional, innit.
Seriously, assuming one thing to the detriment of everything else is a very big step to being a good clinician/coach/trainer/whatever. It certainly sounds like DOMS but never assume..
< Message edited by drewsky -- May 1 2008 16:42:58 >
_____________________________
Drew Price BSc MASc
Healthy Action Nutrition and Training Consultant
My Blog
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