Sore muscles

Veryana

How do you recover faster from exercises causing sore muscles? For me that pain starts around 1-2 days after exercises and continues 1-3 days so it's right when I want to go to gym or do some other exercises. But my problem comes with that usually I'm so sore I can't do stuff normally, right now I'm having that problem with my thighs so I can't even take longer steps without wincing. Stretching alone doesn't feel like it helps enough. So is there something I can do about that?

revolucia78

If you don't stretch right after your workout, it could lead to sorer muscles. Try foam rolling them too. Honestly, when my muscles are bad I tend to still go to the gym and it actually helps me feel better (go light on that specific muscle group, I don't work them directly).

Cherimoose

Regular, light movement works the best for me.

Maybe your training volume is too high, or you're letting too much time elapse between sessions? What is your exercise routine?

King_Spicy

beer

rsclause

Start slow, light and build on it. This not only helps you avoid soreness but also may prevent getting hurt. The latter becomes more important as we get older. With weights I start at a low weight and add 10 pounds every other visit. You took a lot of time to get out of shape so don't be in a rush to get in shape. The main thing is to go often and build on each visit.

revolucia78

rsclause wrote: »

Start slow, light and build on it. This not only helps you avoid soreness but also may prevent getting hurt. The latter becomes more important as we get older. With weights I start at a low weight and add 10 pounds every other visit. You took a lot of time to get out of shape so don't be in a rush to get in shape. The main thing is to go often and build on each visit.

Second this. It's important to not overwork them.

Veryana

Cherimoose wrote: »

Regular, light movement works the best for me.

Maybe your training volume is too high, or you're letting too much time elapse between sessions? What is your exercise routine?

3 times a week in gym atm, trying to have 1 day between exercises as rest day. And walking to school which adds about 60 minutes of walking a day five days a week. Personal trainer said it's fine for a starter as long as I rest enough. This current thigh pain was from work in school, I had to stand for hours and do stuff I don't usually do so that's completely normal then. I'm mostly just having problems after doing something I haven't done before and soreness from that lasts too long and makes doing usual exercises harder so that's why I'm asking for tips to make it go away faster or get easier so I can do stuff normally

Gamliela

Cherimoose wrote: »

Regular, light movement works the best for me.

Maybe your training volume is too high, or you're letting too much time elapse between sessions? What is your exercise routine?

So is 48 hours enough time to repair for a beginner just doing body weight excersizes? I have a lot of pain whenever I add extra repitions The aching seems to last three days. When I used to do these excersizes I seemed to recover somewhat and by the second day it helped to jump back in, it seemed to lessen the pain. Could I be babying myself and so not acheiving much? When I used to do them everyday, I didn't have pain.

I really don't know what to do. Thanks Veryana for posting the topic. I'll be following this.

briscogun

First of all, I would recommend doing dynamic stretching/warm-ups before you work out, and then do static stretching afterwards. Keeps everything loose! That's what I have learned that I need to do or else I hurt all over for days...

But, once the pain has already set in, use a foam roller to work it out. Its the best way to get that lactic acid out and loosen up those muscles. It'll hurt as you do it, but you will feel SOOOOO much better when you are done!

Gamliela

Ok good. What is this foam roller and what is the difference between static and dynamic stretches?

I Yoga for many years and know that type of stretching.

Cherimoose

Gamliela wrote: »

So is 48 hours enough time to repair for a beginner just doing body weight excersizes? I have a lot of pain whenever I add extra repitions The aching seems to last three days. When I used to do these excersizes I seemed to recover somewhat and by the second day it helped to jump back in, it seemed to lessen the pain. Could I be babying myself and so not acheiving much? When I used to do them everyday, I didn't have pain.

Try increasing by fewer repetitions.. even if it's just one rep.
I'd work a muscle every 2-3 days, and avoid going longer than 4 days, or your muscles may lose some of their adaptation to soreness. Avoid eccentric exercises, which is where the "negative" movement is prolonged. For example, descending very slowly on a squat produces more soreness than descending at a normal pace.

What seems to increase soreness for me is sitting for too long during the day. Keeping the limbs moving helps.
Here's the latest research on what helps and what doesn't
https://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf

briscogun

Gamliela wrote: »

Ok good. What is this foam roller and what is the difference between static and dynamic stretches?

I Yoga for many years and know that type of stretching.

Here's an example of a foam roller:

amazon.com/LuxFit-Premium-Density-Roller-Round/dp/B00KAEJ3VI/ref=sr_1_4?s=sports-and-fitness&ie=UTF8&qid=1458870726&sr=1-4&keywords=foam+roller

As far as stretches, dynamic are the kind where you move and stretch, so like windmill stretches for your legs (touch your right hand to you left foot, left hand up in the air, then touch left hand to right foot, right hand in air, back and forth, back and forth, etc). Static stretches would be just bending over and touching your toes for 30 seconds without moving. Those are just examples...

That's just what I do, but feel free to find what works for you, but absolutely find some good stretches to do before and after. It makes all the difference in the world for me.

Good luck!

dpwellman

1) Water
2) Active "rest"
3) NSAIDs (help with soreness, but slow down repair)
4) Bromelain (takes a while to build up and take effect, but works almost too well)

For intense, sustained activity (very long ride or run) I'll take something like SportsLegs prior. Also works well but only when used seldomly.

Veryana

Thanks for advices everyone!

michelletowle52

Epsom salt bath soak for at least 20 minutes

Jacob1020

Water & replenishing lost minerals. Calcium, Magnesium, Sodium, Potassium wich you could take in supplement form or foods high in such minerals, a good sleep and remaining lightly active through out the day.