How long would you tolerate your muscles feeling stiff and sore before you considered it an injury rather than DOMS? Its been three days now and I feel really sore, hobbling up and down stairs. I’m not normally this crap at recovering, so I am starting to think I have over done it- any suggestions (asides from half a ton of fish oil)?
You’re fine. Sleep, food, and stretching are the best things you can do.
foam rolling can also help. It’ll hurt like a ***** at first, but once you work through the initial soreness, you should feel much better.
Cheers for the link and the foam rolling idea. I train for martial arts and I had to miss a session last night because I was so f’ing sore, so the sooner I can sort it (and stop it happening again) the better.
get the blood flowing in those sore areas. If its your legs, ride a stationary bike.
[quote]Roundhead wrote:
Cheers for the link and the foam rolling idea. I train for martial arts and I had to miss a session last night because I was so f’ing sore, so the sooner I can sort it (and stop it happening again) the better.[/quote]
Recovery methods like foam rolling are definitely helpful, but proper post (or during)-workout nutrition can also be key. Are you using Surge after your weight training sessions?
What kind of workout left you so hobbled, anyhow? If it’s a routine that you’ve been doing for a while, and you’re spontaneously sore for no particular reason, that’s different than if you’re just getting into a new program.
And just to directly answer the original question:
I’d say if you’re still not around 90%-ready after the warm-up of the next session for that bodypart, something more serious might be up. Of course, if it’s a legit injury, you’d have more symptoms before that anyway.
Thanks for the advice, today I warmed up on a stationary bike and did a big stretching session, which seems to have helped.
What did it was a conditioning workout. I usually do sprints for conditioning, but it was freezing cold and wet at the weekend so I did high rep calisthenic circuits instead- first time in a long time I have done high rep bodyweight squats, especially as HIIT.
As for PWO nutrition I sip a carb/protein drink while I’m training, then use MyProtein Recovery XS afterwards when I weight train. This was a conditioning session though, so I only had the carb/protein drink- was that a mistake?
If you don’t normally train a certain way then that could explain the soreness. I’ve been sore for 3 or 4days after changing up my program.