How do you recover?

imtrying22

Hi all.
I had my first day at the gym and its two days later. At home I'm pretty much crawling and at work avoiding walking as much as possible and it hurts so much!
How do you recover? Do people go to the gym if they are still struggling to walk?

Lydilod

I spent an hour yesterday morning running up an down a set of steps at a local nature reserve. Woke up this morning, oh the pain in my calves, I found that it's just better to keep moving and maybe try a foam roller.

imtrying22

I've been stretching throughout the day but it just feels like it's not helping at all
I've never felt this sore from a workout.

Machka9

Try stretching in a hot bath or shower ... just be careful you don't slip.

And hydration. Make sure you drink a couple litres of water today.

imtrying22

A hot bath does sound good. Will definitely be trying that! Thank you

Birkah

Epsom salts in the hot bath help a lot too. Oil up afterwards with some coconut oil and rub, rub, rub to work out those muscle kinks.

callsitlikeiseeit

epsom salt bath and heating pads

foam rollers can help too, or a good massage

AnnPT77

Warm bath, epsom salts if you have some. Stretching (which you're doing), and keep it fairly gentle. Foam rolling or other self-massage techniques (tennis ball or kids' firm rubber ball or lacrosse ball, in a pinch you can put a towel over muscles you can reach and use a regular kitchen rolling pin or other sturdy cylindrical thing on them). Light movement, like an easy walk or stationary bike ride or other similar easy movement (I know you said it's hard to walk; keyword is "easy"). Drink plenty of water.

And yes, as long as you don't feel as if you're injured in any way, I'd say go to the gym on your regular schedule. Of course, you can re-evaluate whether you've started with too much workload, too soon. But if you think you're on course in that larger sense, try to stick with it. Work a little lighter if you have to, but get the regular workout in if you can. It's been my experience that if I wait until the sore muscles are all gone, it's more likely to occur again repeatedly, but if I try to stay on schedule (or close) the really major sore muscles from a new activity will resolve themselves pretty quickly.

DancingMoosie

Walking, stretching, yoga, hot bath:)

Panda_brat

Jacuzzi, Steam room, and sauna.

LilRedRooster

I like hot baths, and some mild stretches. Moving the muscles in general sucks, but it helps. Also a heating pad. I buy those re-usable ones that you can microwave and use them before I go to sleep. AWESOME.

luciroo

A little over a year ago I started going to Knockout classes (a combo boxing/circuit training class) at the gym after years of little to no exercise. By the 2nd day after my first class I could barely climb the stairs at home. But the more I kept going the less sore I was. Now I may be a little sore depending what else I have done (I also weight lift 3X week in addition to the 2X week class) but it's nothing like after that first class! Keep going, it won't always feel like this! I look at it as confirmation that I have done something! Also, Advil helps!

luciroo

Also, the 2nd day out is the worst. Not sure how often you plan on going to the gym and what types of exercise you are doing there, but maybe in the beginning either go every 3 days or do a bit less exercise than you did the first time if you want to go more often.

eppie4

I would say never exercise a sore muscle, particularly if you are weight training. But you can always do other types of exercise, stretch, and/or train other body parts. And taking branch chain amino acids daily might help you a lot with muscle recovery.

pinggolfer96

Light stretching, myofascial release (foam rolling), eating minimum macros and micros, hydrate, hot tub....etc

SingingSingleTracker

imtrying22 wrote: »

Hi all.
I had my first day at the gym and its two days later. At home I'm pretty much crawling and at work avoiding walking as much as possible and it hurts so much!
How do you recover? Do people go to the gym if they are still struggling to walk?

Read up on DOMS.

Sounds like you may have overdone it a bit on your first day at the gym. Maybe that combined with being out of shape led you to the point of crawling and avoiding walking.

The good news is that a few days or even up to a week later you will have recovered and be ready to go at it again. It does get easier, but expect the DOMS to hit you in the early going as you transition to gym use.

Was this pain just from some adaptation workout, or did you really go at it super hard?

nordlead2005

When I start up a program I get extremely sore for a few days (DOMS). I just stretch, take some meds (ibuprofen), foam roll (really a lacrosse ball and mash the muscle), and try not to move unless I already started moving.

I then continue the routine within 3 days (so 2 rest days tops) even if sore and just keep working out. For me, if I take a longer rest then the DOMS is triggered again and I suffer. Now that I'm in the swing of things, I can take a week off without having DOMS when I restart, if I go longer than I'm asking for it.

Obviously, if you really injured yourself (and aren't just sore), then take time off and start back into the program more gradually.

RoxieDawn

Time is about all you can do for DOMS. You can workout again, hot showers, foam rolling etc.. and while they provide some relief temporarily but what your body is doing to repair itself is necessary will this not go away no matter what you do to it until time has passed. Depending on the severity, it can be 24 hours up to 3 days or so.

SingingSingleTracker

gia07 wrote: »

Time is about all you can do for DOMS. You can workout again, hot showers, foam rolling etc.. and while they provide some relief temporarily but what your body is doing to repair itself is necessary will this not go away no matter what you do to it until time has passed. Depending on the severity, it can be 24 hours up to 3 days or so.

Or if you are older, it can take up to 9 full days. Yup. You read that right. 6-9 days is not unheard of for recovery from DOMS by those over 50.

MommyMeggo

I have a day of no workout/lifting. I still walk, stretch, drink, and soak in the tub. Keep the muscles moving. Then I work thru the pain. I like squatting through the DOMS- it actually gives me relief. Listen to your body-its actually a good guide.

maca416

Give it a days rest then get out & do it again the pain gets less & less until you crank it up again.

imtrying22

SingingSingleTracker wrote: »

imtrying22 wrote: »

Hi all.
I had my first day at the gym and its two days later. At home I'm pretty much crawling and at work avoiding walking as much as possible and it hurts so much!
How do you recover? Do people go to the gym if they are still struggling to walk?

Read up on DOMS.

Sounds like you may have overdone it a bit on your first day at the gym. Maybe that combined with being out of shape led you to the point of crawling and avoiding walking.

The good news is that a few days or even up to a week later you will have recovered and be ready to go at it again. It does get easier, but expect the DOMS to hit you in the early going as you transition to gym use.

Was this pain just from some adaptation workout, or did you really go at it super hard?

Thanks for you answer!

lorrpb

For me recovery begins before the workout because I need to know my body and pace myself accordingly. I simply do not see the benefit of being so sore I cannot move, but I understand that some people prefer that approach. Not trying to be critical, just something to think about for the future. Obviously you gave it your all and that's great!

imtrying22

lorrpb wrote: »

For me recovery begins before the workout because I need to know my body and pace myself accordingly. I simply do not see the benefit of being so sore I cannot move, but I understand that some people prefer that approach. Not trying to be critical, just something to think about for the future. Obviously you gave it your all and that's great!

I did think like that too but all round the gym it says no pain no gain. I was just going by that lol

ybckathrin

I felt the same way,but it does get better. I was more successful when I decided to go only every second day for a while. Now I go pretty much every day. And don't work the same area every time. I switch from upper body to core and then legs and so on.

scolaris

When I started walking 100k steps a week I got mild leg DOMS; starting strong lifts 5x5 gave me major all over DOMS (and with basically an empty 18 lb weight bar! LOL)... today I did a 14 mile hike with climbing equivalent to 175 flights of stairs according to my Fitbit & I can feel the telltale stiffening beginning. I like the hot tub, sauna or a hot bath. Extra water or a few cups of tea. And yes, a well timed yoga class seems to work it all out.

chelsea7162

I make sure I take a scoop of Vega recovery drink after a really intense workout. I'll take hot bath or shower and then massage sore muscles. I use Lush 93,000 Miles shower jelly in the shower (I store it in the freezer and take it out before I use it) and the Lush Magic Wiccy Massage bar outside after I've dried off and deeply massage my sore muscles. Don't forget to stretch when you wake up and after you work out. It doesn't cure soreness but it does help a lot. If I need a deep relaxation I'll run a hot bath with some lavender soap or a calming bath bomb. Sometimes I'll add some Epsom salts too! A little coconut oil in the water is also nice, or a Lush bath melt if I'm feeling fancy. Sometimes I'll use a foam roller, or if my lower back is so ill just shimmy my back against the counter top.

AnnPT77

imtrying22 wrote: »

lorrpb wrote: »

For me recovery begins before the workout because I need to know my body and pace myself accordingly. I simply do not see the benefit of being so sore I cannot move, but I understand that some people prefer that approach. Not trying to be critical, just something to think about for the future. Obviously you gave it your all and that's great!

I did think like that too but all round the gym it says no pain no gain. I was just going by that lol

Bolded part: Frikkin' nonsense. Challenge yourself? Yes, absolutely: See what you're capable of doing!

Of course it's easy (veryVery easy) to coast through workouts, lots of people do, and you don't want to do that.

Effort, yes. Energy, yes. Strenuous work, exertion - sure. But pain? No. Really.

peaceout_aly

imtrying22 wrote: »

Hi all.
I had my first day at the gym and its two days later. At home I'm pretty much crawling and at work avoiding walking as much as possible and it hurts so much!
How do you recover? Do people go to the gym if they are still struggling to walk?

Drink a LOT of water - eat tons of protein. Rest.

ROBOTFOOD

Lots of food, water and rest. Basically ^^^