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  1. #1
    Registered User DustinTheHuss's Avatar
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    Severe DOMS in my quads

    I've been getting severe DOMS in my quads after I do legs, hike, or play tennis. This has been going on since June when we could leave the house, and I have to take lower body rest days.

    This affects me as I prefer 6 days a week of working out. It was OK until I injured my arm stand-up paddleboarding on Sunday, so now I can't do upper body to give my lower body a rest.

    I literally can barely walk after any lower body workout, I'm in a lot of pain in my quads and my knees start to collapse. I had a physical recently and everything is normal.

    I've been reading about Tom Brady since he's also in his 40s (I'm 49) and I'm going to try some of his advice.

    Do you have any other advice other than Brady's? Is this normal for when you are close to 50?
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  2. #2
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    I'm a big believer in using compression wraps. Long rubber bands essentially that you wrap around your limbs to squeeze out the inflammation to speed up recovery. Using those, regular stretching, and having at least one day per week dedicated only to mobility work has been huge for me. I do a lot of different kinds of work which you can see in my journal and these help keep me busy.
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  3. #3
    Registered User Garage Rat's Avatar
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    Yes i agree you should try different methods of recovery.
    Foam rolling,massage,hot/cold therapy all could help.
    I have the hyper volt massage gun that works real well for sore/achy areas.
    Another massage tool called the "stick" is nice you could roll it up and down the quads.
    Good luck.
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  4. #4
    Registered User DustinTheHuss's Avatar
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    Thanks for the replies. ^^ On spread.
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    Registered User air2fakie's Avatar
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    Sounds at least in part like a programming issue if you've been having severe DOMS for 5 months straight. Even if you want to work out 6 days/week, you may need to adjust volume, exercises, intensity, etc. and listen more to your body as you get older as things inevitably hurt more.
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    He>i BlackJack619's Avatar
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    Stretch and eat a steak.
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    Registered User bayrider's Avatar
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    Its been covered above but I will also agree when I have DOMs it usually can be tracked to tightness or diet. In the legs my lat bands and calf muscles get supper tight. I have a massage gun and to use it frequently to prevent the problem. Foam rolling will also work. Sometime though like suggested eating a steak helps too!
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    Registered User DustinTheHuss's Avatar
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    Yeah I've been mostly vegan this year and get a lot of my protein from vegan protein powder. Although I still eat fish, eggs and dairy occasionally. I should bump those up.

    This is great advice. I just stretched my quads this morning and they feel a little better after doing some squats yesterday.
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    Registered User safcpaul's Avatar
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    Originally Posted by DustinTheHuss View Post
    Yeah I've been mostly vegan this year and get a lot of my protein from vegan protein powder. Although I still eat fish, eggs and dairy occasionally.
    This is the kind of vegan diet I can get on board with. I'm vegan too but I eat meat, fish, eggs and dairy as well
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  10. #10
    He>i BlackJack619's Avatar
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    As a vegan you may be missing some key essential amino acids here is a portion of an article I think could help you.
    Recovery and Immune Health
    Because amino acids are the building blocks of muscles, glutamine is a popular supplement among athletes seeking to hasten recovery. Glutamine may also support endurance during aerobic exercise.[11]

    Strenuous exercises like marathon running can wear down a healthy immune system. It's not uncommon for runners to feel ill following a long race. One double-blind placebo-controlled study had a group of athletes take a glutamine supplement immediately following two hours of intense exercise. During the seven days that followed, the athletes who took the glutamine supplement said they felt better than those who did not.[12
    Link to the full article.

    https://globalhealing.com/natural-he...MaAjEVEALw_wcB
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  11. #11
    This too shall pass dazlittle's Avatar
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    vegans and vegetarians who don't know much about diet and nutrition are often missing some or all of the 9 essential amino acids in their diet. This could well be contributing to your issue.

    To ensure you are getting the 9 essential amino acids try including the following in your diet.

    quinoa, tofu, tempeh, edamame, Amaranth, buckweat, ezekiel bread, spriulina, hemp seeds, chia seeds.

    Hope this helps

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