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Old 08-23-2006, 06:57 AM   #1
Kevin Burns
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Anyone have suggestions for reducing the recovery time for leg DOMS ?

Seems like my legs get trashed the worst out of all the workouts. The pain and stiffness lasts 3 solid days after the workout. I'd love to be able to reduce my recovery time so I can hit legs more often. Just wondering if there is anything I can do to help it.

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Old 08-23-2006, 08:30 AM   #2
Steven Low
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Contrast ice/hot baths or hot/cold showers work if you can't do that. Also, stretching, drinking lots of water, eating well, sleeping a lot, etc.
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Old 08-23-2006, 09:47 AM   #3
Kevin Burns
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you mean get in cold water and then warm and repeat ?

how many times ?
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Old 08-23-2006, 10:14 AM   #4
Anthony Bainbridge
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Yep, if you have separate bath and shower, it works really well. Otherwise, just turn the shower tap to hot for a couple minutes, then cold, repeat 4-5 times.

Hot baths in general will help. Epsom salts if you got 'em.

Massage or foam rolling ... hurts a lot, but works wonders.

Light movement (walking, biking, rowing, squatting) will increase blood flow and speed up recovery.

Stretching, but don't over do it if you're really sore.

And nutrition/water/sleep can't be stressed enough. When these are in line, you'll notice a big difference. And don't just get them in line the day of the workout ... a few days before is important too. :-)
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Old 08-23-2006, 11:37 AM   #5
Kevin Burns
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Just bought a foam roller. Bring on the hurt.

Thanks !!
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Old 08-23-2006, 01:51 PM   #6
Ben Kaminski
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Rest is not the answer to ward off DOMS.

If you're sore, and wait until you're not sore any more and workout again, you'll just make yourself sore again! You have to ramp things up to make a breakthrough.

Warm up and do tabata squats if your legs are sore the day after a workout. After a while, you'll build up such a resistance to DOMS that you'll only feel it after the most intense workouts.

Now the catch is that you also have to listen to your body - you have to know the difference between plain old DOMS and a pain that says you're doing more damage than good.
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Old 08-23-2006, 03:00 PM   #7
Lynne Pitts
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Moving to Injuries/Medical.
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Old 08-28-2006, 03:49 PM   #8
Kevin Burns
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Tried the ice-bath, contrast showers, and the foam roller arrived today. I'll have to wait until the next squat day to see how i fare. I can say that after a 15 min ice-bath I did notice a difference in my soreness levels

oh and anthony.. the foam roller does hurt quite a bit. Does it ever get better ?
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