how do I prevent myself from getting super sore after trainings?

michelleeshiet

Hello lovely people. I need some help. What do I do to prevent myself from getting so sore after my workouts? Like right now im so sore I can barely walk or sit on the toilet. Help please.
Also ADD me I can use the help and motivation.

rtp_slg52181

Take a long walk before bed. Make sure you move on your off days. Stay hydrated. Be consistent and your body will adjust quickly.

I find l-glutamine helps speed recovery if I truly overdo it. (Not everyone subscribes to this)

michelleeshiet

@rtp_slg52181 thank u. Yeah I think one of my biggest problems is that I dont drink enough water. I think I drink like a water bottle a day

rtp_slg52181

Water is the way the body moves needed supplies throughout the body. If you are dehydrated you are choosing to recover slower. Drink your liquid!

jeepinshawn

I'm on a program through the daily burn website that is called tactical body weight training. We do about 10 mins of stretching before the workout and about 10mins of yoga after the workout. The yoga really seems to help with my muscle soreness. Another thing I use is tylenol precise cream, rub it in nice and hard on a sore muscle and it heats things up and helps keep them loose. Walking and stretching every hour or so the next day also helps keep you limber.

Cherimoose

michelleeshiet wrote: »

Like right now im so sore I can barely walk or sit on the toilet.

If you're in that much pain, you're probably too much too soon, or you're working each muscle group too infrequently.
If you need more help, list the details of your workouts (exercises, sets, reps, weight).

JoRocka

Dial it back down and work consistently . You shouldn't be so sore you can't walk.

But the only way to NOT be that sore is to continue to work out- takes a few weeks to get up to a place where you aren't incapacitated- but keep it up- it goes away eventually.

Kullerva

I second yoga. I do half an hour of yoga after every run and it really helps. Water, too, is important. If you have a bit of cash, invest in The Stick on Amazon and massage the muscle aches away. Google DOMs. There's a lot of information (and remedies) out there.

ahamm002

In my personal experience, the soreness should reduce as you get into better shape. Leg day always leads to the worst soreness if you haven't done it in awhile.

You could also try some of these methods, but I can't personally vouch for them:

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1079/Nine_Amazing_Ways_To_Reduce_Post-Workout_Muscle_So.aspx

40mpw

My post-workout go-to's: stretching, walking, Epsom salt soaking, foam rolling, lacrosse ball massaging. None of these will eliminate soreness, but they all reduce soreness to some degree.

lilyrunner

Stay hydrated. So important and I agree stretch it out.

tcunbeliever

I have found that Bioplasma (all 12 basic cell salts) greatly reduces muscle soreness.

MsMaeFlowers

Definitely stretch after your work outs, and dial it back a touch if you're still ending up that sore.

Dez11B

Really the only long term solution is to stay consist with your workouts. Your body gets use to it. It gets better but you will always feel a little sore.

michelleeshiet

Thank you everyone for the tips!

jgnatca

I'll echo what others have said that post-workout stretches saves me a world of pain. I hardly hurt at all any more.

SonyaCele

the more you workout , the better shape you get the less you will be sore.

debrakgoogins

Using a foam roller for large muscle groups and a lacrosse ball for small areas helps me. It keeps the muscles from tightening up too much.

oilphins

SonyaCele wrote: »

the more you workout , the better shape you get the less you will be sore.

Well said. I find if I take any time off and do a hard workout, I'm really sore the next day. The more you workout regularly, the less sore you will be. I run 4 days a week and box two days a week. If I miss a boxing workout even once, I end up being sore the next day.

Sam_I_Am77

SonyaCele wrote: »

the more you workout , the better shape you get the less you will be sore.

Unless somebody is doing random WODs, then they could be sore all the damn time. LOL.

rainbowbow

I have been lifting for a few years and i still get the level of soreness you're talking about after a particularly hard leg day. I've also had t-rex arms a few times.

What helps me?

Drink enough water.
Staying active the day after with low impact steady state cardio.
keeping and staying warm.
drinking BCAAs.
Supplementing with creatine.
foam rolling/myofascial release

JoRocka

Sam_I_Am77 wrote: »

SonyaCele wrote: »

the more you workout , the better shape you get the less you will be sore.

Unless somebody is doing random WODs, then they could be sore all the damn time. LOL.

Nicole3043

Use a foam roller and increase your protein intake after your workout. This will work wonders for you!
Here are some ideas on using a foam roller after your workout too.
http://www.sportsnutritionminute.com/foam-roller-benefits-after-your-workout-or-run/

Full0fWin

JoRocka wrote: »

Sam_I_Am77 wrote: »

SonyaCele wrote: »

the more you workout , the better shape you get the less you will be sore.

Unless somebody is doing random WODs, then they could be sore all the damn time. LOL.

Lulz.

To answer the OP, just keep working out.

MyCoachBeth

I've been strength training for 2.5 years now. Being sore is part of it. I for one love that feeling. You know it worked!!!