Really sore please help!
Mrskmacca
Posts: 44 Member
I mainly run and do some free weights but I've not done anything for weeks so Monday I did a HIIT FB video with many squats and lunges and I still can't walk properly! So now it'll be Friday before I
Feel up to doing anything else. My hips thighs and quads burn! Any tips to make it less painful after!? Or should I stick to running? I've tried treadmill intervals but am a bit bored tbh. Tia
Feel up to doing anything else. My hips thighs and quads burn! Any tips to make it less painful after!? Or should I stick to running? I've tried treadmill intervals but am a bit bored tbh. Tia
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Replies
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It's normal to be sore the first time (sometimes several times) you do new exercises. I'd suggest Taking a walk and stretching.0
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Radox bath, gentle stretching, walking0
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That and a roller0
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+1 for the foam roller. It's tough love, but it works.0
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warm epsom bath.
cold or contrast shower. best if done within 24-48 hrs of the workout tho.0 -
Short daily yoga sessions can do wonders for decreasing soreness and improving recovery time. I've only recently started, but I've already noticed some exercises feeling better and being less sore as the week progresses.0
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Invest in a foam roller, epsom salt bath, compression recovery socks (for calves), keep hydrated, and a massage roller stick. Good luck, keep up the good work!0
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Make sure your muscles are warmed up. I eat an orange before workout and it helps with soreness.
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Don't wait to exercise again. Get 1-2 rest days and then work though the soreness. If you wait for the DOMS to go away you are just going to trigger them again. Do not work through sharp pain, that is a different story and you'll need to heal.0
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fitnforward wrote: »Make sure your muscles are warmed up. I eat an orange before workout and it helps with soreness.
That's a new one to me...how? What's the mechanism whereby citrus aids DOMS0 -
Thank you everyone! Will do an upper body today. I don't seem to ache as much after.0
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If your muscles get sore I would suggest drinking magnesium right after workout. For me it works wonders. Also apples and walnuts are great to prevent sore muscles.0
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Honestly, for me, once I get moving again and my muscles warm up I am fine. Although, you may just need to rest you body for a few days.0
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Yeah, a less intense workout after a rest day always works to lessen the pain for me. If I'm really sore I'll take a couple of ibuprofen.
Alas I have no bath, only a shower so long soaks in the bath aren't an option! Now when I do a harder than usual workout I find the DOMS are worse the evening of and by the morning I've recovered pretty well, the body adapts pretty well.0 -
fitnforward wrote: »Make sure your muscles are warmed up. I eat an orange before workout and it helps with soreness.
That's a new one to me...how? What's the mechanism whereby citrus aids DOMS
Any high potassium food will help, it doesn't have to be citrus.0 -
I mainly run and do some free weights but I've not done anything for weeks so Monday I did a HIIT FB video with many squats and lunges and I still can't walk properly!
No exercise for "weeks". Then suddenly you do a high intensity interval training Book of Face video with "many squats" and many "lunges" and you wonder why you hurt?
That's about the same as saying "I haven't chopped down a tree with my axe in a year, but then on Monday I chopped down an entire forest and now I am in severe pain."
Detraining. Training Effect. Read up on both.
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SingingSingleTracker wrote: »I mainly run and do some free weights but I've not done anything for weeks so Monday I did a HIIT FB video with many squats and lunges and I still can't walk properly!
No exercise for "weeks". Then suddenly you do a high intensity interval training Book of Face video with "many squats" and many "lunges" and you wonder why you hurt?
That's about the same as saying "I haven't chopped down a tree with my axe in a year, but then on Monday I chopped down an entire forest and now I am in severe pain."
Detraining. Training Effect. Read up on both.
lol chopped down an entire forest. I love the analogy0 -
any time you begin a new activity you will be sore. unless its TRULY debilitating taking a break is unnecessary and slows your progress. take some ibuprofen if its bad, i suppose.
I've been sore for a week (began incorporating more weight work) and am still sticking to my schedule and have added in jogging again.0
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