Sooooo sore
creasys_bean2011
Posts: 41 Member
Hey everyone!
I am just starting to amp up and change up my excersises and my legs consistently are incredibly sore and my thighs almost seems puffy.
2 questions-
1- is there anything I can do for the soreness
2- should I continue to work out with them being sore?
Thanks!
I am just starting to amp up and change up my excersises and my legs consistently are incredibly sore and my thighs almost seems puffy.
2 questions-
1- is there anything I can do for the soreness
2- should I continue to work out with them being sore?
Thanks!
0
Replies
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Stretching, foam roller and ibuprofen do it for me!!1
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What is your routine?0
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creasys_bean2011 wrote: »Hey everyone!
I am just starting to amp up and change up my excersises and my legs consistently are incredibly sore and my thighs almost seems puffy.
2 questions-
1- is there anything I can do for the soreness
2- should I continue to work out with them being sore?
Thanks!
are you warming up before hand and cooling down(stretching) after? are you getting enough water and properly fueling your workouts0 -
arditarose wrote: »What is your routine?
Yesterday I did a 1 hr HIIT.0 -
queenliz99 wrote: »Stretching, foam roller and ibuprofen do it for me!!
Thank you!0 -
creasys_bean2011 wrote: »arditarose wrote: »What is your routine?
Yesterday I did a 1 hr HIIT.
1 hour HIIT? Not so sure about that.
Anyway, as others have said, ibuprofen, foam roller, do something different the next day.0 -
CharlieBeansmomTracey wrote: »creasys_bean2011 wrote: »Hey everyone!
I am just starting to amp up and change up my excersises and my legs consistently are incredibly sore and my thighs almost seems puffy.
2 questions-
1- is there anything I can do for the soreness
2- should I continue to work out with them being sore?
Thanks!
are you warming up before hand and cooling down(stretching) after? are you getting enough water and properly fueling your workouts
I think I may need to stretch more. And fueling- I belive so!0 -
In case you're new, this is called DOMS: Delayed Onset Muscle Soreness. I get it too -- REALLY badly -- when I take more than a week or 2 off from lifting and then start up again.
Nothing helps me lessen the pain and soreness. Not foam rolling, not stretching before or after working out, not drinking more water, not BCAAs. Nothing.
Give it a few days of rest and you'll be fine. You can work out even if the soreness remains, as long as it's not too painful for you. After a few weeks of consistent exercise, it'll change from pain and discomfort to a slight tightness. At that point, it's sort of pleasant -- just a little something to let you know that you accomplished something.
In the future you might ease into your workout program over the course of a few weeks, rather than going full steam on day 1. This'll let your body acclimate to the work.
BTW - most people get DOMS of some sort, but I believe severe, nearly disabling DOMS is genetic.6 -
Stretching will not aid in reducing muscle soreness, it is for increasing flexibility and range of motion. I suggest an epsom salt bath and just try to keep moving..don't sit for long periods of time.1
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DresdenSinn wrote: »Stretching will not aid in reducing muscle soreness, it is for increasing flexibility and and range of motion. I suggest an epsom salt bath and just try to keep moving..don't sit for long periods of time.
I've always heard stretching before exercising is bad. I was surprised to see people telling the OP to stretch.0 -
Thank you so much for the advice!!!0
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DresdenSinn wrote: »Stretching will not aid in reducing muscle soreness, it is for increasing flexibility and and range of motion. I suggest an epsom salt bath and just try to keep moving..don't sit for long periods of time.
I've always heard stretching before exercising is bad. I was surprised to see people telling the OP to stretch.
Yes, stretching should always be done after training and not before. Stretching before can weaken the muscle and leave you open for an injury. Also never stretch a "cold" muscle, and do not "bounce" into the stretch..slowly extend further into it and hold for 10-30 seconds.
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I get sore when I start a new exercise with too much enthusiasm. So my body lets me know that I should let off a little and my brain tells me "don't quit all together."
Other than a hot bath, I like a product called "Sore No More": Natural Pain Relieving Gel. I buy it on Amazon. It takes soreness away IMMEDIATELY. It does not feel hot or cold. Just works right away.
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I've also heard increasing protein will help with soreness. I'm not sure if my source was reliable. Can anyone tell me if this is true or not?2
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I've also heard increasing protein will help with soreness. I'm not sure if my source was reliable. Can anyone tell me if this is true or not?
Yes, protein/amino acids are the building blocks of muscle tissue, increasing protein intake will help repair the micro tears in the muscle fibers thereby speeding up recovery and reducing soreness to some extent.2 -
My surgeons had me drink protein smoothies for at least 6 months before I had a major 7 1/2 hour surgery two years ago. So you are right DS, I not only survived and lost 30 lbs., from days of I.V.'s, but healed nicely.0
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DresdenSinn wrote: »I've also heard increasing protein will help with soreness. I'm not sure if my source was reliable. Can anyone tell me if this is true or not?
Yes, protein/amino acids are the building blocks of muscle tissue, increasing protein intake will help repair the micro tears in the muscle fibers thereby speeding up recovery and reducing soreness to some extent.
I've found that once I increased my protein intake, I was a lot less sore after my workouts. I aim for 100g minimum currently and hope to increase that once I get to maintenance0 -
DresdenSinn wrote: »I've also heard increasing protein will help with soreness. I'm not sure if my source was reliable. Can anyone tell me if this is true or not?
Yes, protein/amino acids are the building blocks of muscle tissue, increasing protein intake will help repair the micro tears in the muscle fibers thereby speeding up recovery and reducing soreness to some extent.
I aim for 100g minimum currently and hope to increase that once I get to maintenance
You should aim for at least 1g/lb of body weight. In times of dieting (low carb/low fat/calorie restrictive) or times of high stress/surgery/illness, increase protein intake to 1.5-2g/lb.
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DresdenSinn wrote: »Stretching will not aid in reducing muscle soreness, it is for increasing flexibility and and range of motion. I suggest an epsom salt bath and just try to keep moving..don't sit for long periods of time.
I've always heard stretching before exercising is bad. I was surprised to see people telling the OP to stretch.DresdenSinn wrote: »Yes, stretching should always be done after training and not before. Stretching before can weaken the muscle and leave you open for an injury. Also never stretch a "cold" muscle, and do not "bounce" into the stretch..slowly extend further into it and hold for 10-30 seconds.
I've always found practicing yoga before lifting weights to be quite beneficial.0 -
I have the same problem, but I also know I have a tendency to over train :-/ I recover faster from DOMS when I take creatine and whey protein after working out.0
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I have the same problem, but I also know I have a tendency to over train :-/ I recover faster from DOMS when I take creatine and whey protein after working out.I have the same problem, but I also know I have a tendency to over train :-/ I recover faster from DOMS when I take creatine and whey protein after working out.
Creatine does not help with muscle soreness. The whey is a good way to get your protein in for the day.
OP, do not just go out and buy creatine. This is a serious pre-workout supplment that usually contains a lot of other things in it like caffiene, etc.. it is used before not after. Side effects are numerous.
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I second the Epsom salt bath and some Ibuprofen or naproxen Also try to do some type of cardio like stationary bike x 30 minutes or ellyptical to work out some of that soreness. You will still be sore but not, "omg, I can't walk" soreness.0
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