Hobbled around barely able to take the two steps up to my front door the last couple days lol. It still hurts today but it’s tolerable. Is it safe to work out?
I would focus on lower weight and cardio. Get the blood pumping, maybe hit an exercise bike for a bit and see how you feel. If you still have gas in the tank and your soreness alleviates then hit some light weights.
This is what I ended up doing and my pain is actually less now, I feel so much better lol. I was in hell for 2 days
I’m assuming it’s your legs that are sore. I’d suggest some light stretching. Very light, don’t push. In my experience over stretching is terrible for DOMS. Then go for a walk
Yes! I stretched too far in a yoga session once when I had DOMS and messed up the muscles in my hamstring and knee for 6 months!!!
It will e difficult, but the only sure fire way I’ve found to eliminate DOMS is increasing workout frequency.
If it’s DOMS, you’re pretty much always safe to work out again. Your range of motion might be limited to start, so you absolutely must start slow, but it is good to move. DOMS gets worse immediately when you stop moving, and improves significantly once you’ve moved around and keep moving. Active recovery like walking, yoga, some other dynamic stretching routine, etc.
It’s “safe” to work out but you’ll want to make sure you aren’t compromising your form any due to being sore.
I’d suggest making today a lighter weight workout or just focusing on cardio. Getting your muscles moving will increase the blood flow, which will help speed up getting things back to normal.
I’ve only learned about the last bit of your comment recently. Active recovery (for me, really light cycling or relaxed walking) 5+ hours after a leg session seems to help quite a bit with soreness the next day.
It takes some discipline because I always want to push in cardio sessions, but it gets rid of my exercise “itch” for the day and increases circulation for recovery, as you mentioned.
