How to rectify killer DOMS?

[Kalidane]

So I've bicep and forearm DOMS that showed up on the second day and I've spent the day feeling like the T-Rex in Meet the Robinsons - you know the one "I have a big head and little arms. I'm just not sure how well this plan was thought through."

Basically spent the whole day trying to keep the arms stretched but left untended they soon reverted to the 90 degree angle and restricted ROM.

Short of EPO, what can actually be done to get them back in action as quick as possible? I fucked up and had really bad nutrition the day after the workout so I set myself up for this but I don't want any more T-Rex days.

The usual suspects are l-glutamine, protein, antioxidents and stretching right?

[Diab0lic]

You could try some diclofenac (voltaren) but it's RX only. I have some 75mg slow release tabs and they work well. You can get the gel without a script but I've never found it to be that great. Otherwise, eat, rest and wait...

[MullacT]

Glutamine?

[Kalidane]

It's going to be handy to have some of that around so I'll hit up a GP.

Grabbed some 12.5mg fast acting stuffs just earlier so I'll see if that does anything noticeable - if a couple ibuprofen early this morning did nothing I'm not expecting a lot but that's why I also got a pair of cream donuts too =P~

[Kalidane]

Glutamine?

Just thinking I'll repeat the workout in a day or two with proper food and supplements and see what happens. After four months pointedly ignoring the biceps there will already be good memory and adaption response to the first session but a large change in recovery time will suggest the nutrient variable is playing an important role.

All part of the current research into optimal workload that allows a day on-day off schedule.

In the name of bro-science!

[Sibolovin]

Baking soda

http://www.livestrong.com/article/48558 ... e-muscles/

[Phedder]

Baking soda

http://www.livestrong.com/article/48558 ... e-muscles/

This will have no effect on DOMS what so ever. It may help acid buffering slightly during training, but DOMS isn't related to lactic acid at all.

For example, a 200-lb. athlete takes about 18 to 27 g of baking soda.

Have fun still having DOMS the next day, while also blowing your ring out a few hours after training. Baking soda doesn't sit well in our digestive system, nausea, vomiting, and diarrhea aren't that uncommon.

Kalidane, ensuring your nutrition is on point will probably have the greatest effect for preventing DOMS, but if you do get it bad getting plenty of blood into the sore muscles will help hasten the repair process and hopefully reduce the pain. For sore Biceps do 100+ reps holding a can of something for example. Keeping the sore area immobile is probably one of the worst things you can do.

[teamfatboy]

Keeping the sore area immobile is probably one of the worst things you can do.

:ditto: This.

I get heinous DOMS if I stop training... so the answer is never to stop... which isn't helpful in rectifying killer DOMS. I know it sounds wierd, but it has some support.

Since DOMS is essentially micro damage to the muscles, not dissimilar to other types of inflammation, I've found anti-inflammatories, even over-the-counter ones, sometimes helpful - in particular, a NSAID called naproxen-sodium, which is found in Sonaflam.

[Matrix]

I would view antinflammatories as a last (and temporary) resort as they can have serious side effects if used for long periods and are just band aids that shouldnt be necassary for something as minor as DOMS.They are better served in temporay treatment of injuries and muscle strains.

Some things to consider with DOMS are:

What causes DOMS(by and large micro trauma from eccentirc/lowering of weight contractions) Does your training emphasize slow and or heavy eccentrics?

Whats your training goal (bbuilding, power lifting, olympic lifting other)are you using correct tempo/volume/intensity and exercise selection for that goal? As bbuilding is micro trauma based you would likely experience some degree of DOMS on a regular basis

How often have you performed your current routine(in bbuilding usually DOMS is worst on the first week of a new programme and lessens each time the routine is performed until the next change of routine where this cycle starts all over again)

Whats your training age? As newer trainers generally experience this more severly than experienced ones.Also pain tolerance (both during and after training tends to be aclimatised to the longer you have been training)

Have you tried hooks/loops to demphasize forearm/upper arm involvement on vertical and horizontal pulls?

Is your training balanced/are your over training your forearms and biceps?

Are you coming off a long layoff from the gym?e.g if your first session after a long layoff consists of 20 sets of various curls you would expect to be very sore for several days

Are you consuming enough calories/fluid and getting enough rest to revover effectively?

Does your current job/hobbies involves these muscle groups e.g Motorcross has a heavy grip and bicep component and this combined with alot of dirrect arm work can hurt.

Is the pain DOMS or tendon/muscle pain resulting from a tear(unlikely if both arms are involed but still possible), this can sometimes refer with delayed bruising

Just a partial list but I would look at all these factors and consult a trainer before making medication a necessity as I am sure in addressing these you will find the answer.

One key point is that your body will adapt to the stress and the DOMS should lessen, you'd expect the same thing if you hadnt gone for a run in 6 months then went out and did a 12k road run, youd be sore for a few days but the next time this would be lessened.

[severe]

I am in agreement with Matrix. Gospel. Repped.

[Diab0lic]

A dose of voltaren is fine for a killer case of DOMS. No one said anything about prolonged or frequent use. I agree with the above but every now and then when you are really sore its not a bad thing to take an anti-inflammatory as long as you don't make a habit of it. Mine were prescribed for a different reason but they are good for this too.

[steak]

milk, fish oil caps and a HTFU pill

[Kalidane]

milk, fish oil caps and a HTFU pill

It had to be said

What Diab0lic said is on the money. In fact I used ibuprofen for the first time ever a few weeks ago for some weird ankle sprain that squatting exacerbated and I couldn't walk for a few days.

Something Matrix mentioned made me wonder if I was curling with 'broken' wrists. I suspect that could be the case and must result in far more damage to connective tissue (and muscle) than maintaining fixed wrists. Erm so that's the wrists broken forward, towards to body.