Sore muscles

Shesaleo18

Iv started back at PT after nearly 1 year hiatus. Iv been working out in between but not as much. Anyways about 2 weeks my PT consisted of 10 pulls in 1 minute the in the next minute 10 chest presses with a 15kg free weight and 10 sit ups with the 15kg weight that I had to do as a triceps extension aswell. I'm shithouse at pull ups (I have no arm strength

TavistockToad

is there a question?

Shesaleo18

Yes but it didn't show it for some reason.
It's been over 1 week and my triceps are still sore especially when I have to do any kind of tricep exercises.
Will the pain go away? Is there anything I can do or take to make the pain go away?

AllanMisner

Shesaleo18 wrote: »

Yes but it didn't show it for some reason.
It's been over 1 week and my triceps are still sore especially when I have to do any kind of tricep exercises.
Will the pain go away? Is there anything I can do or take to make the pain go away?

Is the pain in the muscle or the joint. If it is in the muscle, it is likely DOMS. This is normal when you’re training a muscle hard (the presses and the direct triceps work). If you’ve rested more than 48 hours between training sessions, you should be fine to train again. And during your “rest” time, try to make it active recovery, keeping your muscles moving (without resistance) to keep blood flow and the muscles will clear the DOMS faster.

So, feel good, you’re doing something that will make you stronger (but you don’t have to have DOMS to get results, it just happens sometimes).

Enjoy!

Allan Misner
NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)

cafeaulait7

To help in the meantime if we're talking DOMS: Foam roller, Epsom salts bath, ice, stretching, and I like a heating pad or this Icy Hot-type rub with a stronger dose of NSAID in it. Do keep the muscle moving even on rest days, like stretching at least. The blood flow is good for it. I might have forgotten some good suggestions from folks.

If it lasts for over a week, I think it's too rough (I've had that happen!). Cut down the intensity a bit. Still progress on the move, but just start a little easier.

Yi5hedr3

Make sure you are eating adequate amount of protein.

Shesaleo18

It's happened again

woofer00

If it's an option, it's worth visiting the doc or trainer who suggested or prescribed PT. There's a limit to the applicability of the advice you can get on the internet. PT exercises should adapt depending on frequency and intensity, as well as how your condition is progressing.