So Very Sore! What do I do?

MANDEEx88

Hello all,

I started working out yesterday morning and did not feel like I pushed myself too much. I even took breaks when I felt I was too out of breath and I didn’t do the exercises that I felt was too much strain on certain joints like my wrist as it didn’t feel like I could do it safely. It’s now almost 4am my time and I have awoken in the middle of the night to so much pain. It took me at least three times as long to get to the bathroom as it normally does.
My question is, do you still workout when in this much pain? My whole body feels like it’s swollen and I’m sure this will not be a one time feeling for me since it’s been forever since I worked out and I’m overweight. I don’t want this to be an excuse to skip days and I’d hate to not stick with my original “workout every day plan”. At what point does it get to where it might be a health safety issue?

Thanks.

sijomial

My question is, do you still workout when in this much pain? - No that would be silly, light activity and movement may help though (walking or swimming as two suggestions).

“workout every day plan” - there's a very high probability that is simply a bad idea. Without clever/sensible programming it's a bad idea (you haven't given any details about your programming but, sorry, I'm not optimistic!).
Strenuous exercise needs recovery time. When you aren't accustomed to exercise it's a really bad idea to skip recovery, muscles, tendons, ligaments and joints all need time to adapt.
Apart from everything else why make exercise unpleasant? People who stick to exercise routines tend to be the ones who actually enjoy their exercise as well as the results of the exercise. It should be a joy - not a punishment.

Don't try to go from zero to hero, build up slowly and steadily. If you need two days to recover then take two days. You are young and your body will adapt quickly but don't be impatient.

batorkin

No you shouldn't workout when in pain. At first you will likely need to take many days off. It gets easier, I can usually go 9-10 days in a row now but then I gotta take 1-2 days off.

Working out every day is not a good idea.

netitheyeti

If I'm really sore I take a day off or just go for a walk, or maybe do some light yoga
The soreness should go away after a few times, just take it easy and don't overdo it if it's a completely new routine Better to take it slow than getting discouraged, or worse - injuring yourself
If you're really set on some kinda plan - you might benefit from working your way up to that instead of trying to jump right into it? I started working out a few months ago after about 6 months of nothing, it took a couple of weeks to get used to it and to be able to do everything with good form

Insanitybride2b

Hey which Jillian dvd are you doing I’ve just started the 30 day shred

Mr_Healthy_Habits

Give it a few days for the soreness to lessen...

Right now, the sore muscles are compromised and if you workout on them... Your asking for trouble

But don't fret, next time you be less sore and less after that, soon you won't be sore anymore, or at least not too sore to workout...

Another thing, don't feel like you have to go all or nothing right out of the gate... That's where most fail

If you are new to workouts, then just one a week is a huge step, then 2, then 3, allow your body to build momentum

Best wishes

StevefromMichigan

Definitely rest a day or two - or longer, until most of the soreness is gone. When you do go back, try lightening the workload until you build up to it.

As an example, I usually do 3 sets of 10 on all of my strength training exercises, but if I haven't worked out in a while, I may only do 1 set on each exercise for the first week or two. Same with cardio. I might do 50% of my usual time when easing back into things for the first week or two.

If you are so sore it hurts to walk to the bathroom, you definitely need to reduce the volume of exercise you are doing for a couple of weeks until your body gets used to it. After a couple of weeks, you should probably be fine to start increasing volume.

Also, as others have said, make sure you build in a couple of rest days a week. At your current level of conditioning, you probably need at least two days of rest in your routine.

Silentpadna

@MANDEEx88 there is good advice in these responses. Recovery is every bit as important as the work itself. You should have a plan for it in your program and stick to it.

Secondly, every decent training program there is starts slower and builds from there. You don't mention what program you are on, but if it's advanced, then modify.

If you start easy and progressively build with recovery as a key element, you should never be sore to any sort of debilitating level. That's not to say you won't have some aches now and again, but they should dissipate within a short time. Being too sore to move means you overdid it.

LivingtheLeanDream

Take a painkiller.
Have a hot bath.
and walk, that will ease up those aches.

Golferdrone

Personally yes I would. Used to take ice baths to help.

MANDEEx88

Insanitybride2b wrote: »

Hey which Jillian dvd are you doing I’ve just started the 30 day shred

I am doing her Beginner Shred which is also a 3-level, 30-day dvd. After which I will start her 30-Day Shred. Beginner Shred is suppose to be significantly easier so I started with that.

jennifer_417

I actually find that working out while sore helps the soreness decrease.
I would also add: make sure you're stretching before and after working out! It really makes a difference!

laur357

Rest days. You don't have to be sedentary on rest days - walking or gentle stretching/yoga will keep blood flowing to sore muscles and ease discomfort. Keep heavy workouts to a few days a week and try lightly active days in between.

Johnd2000

I’m absolutely no expert on exercise, but one thing I’ve picked up is “never stress a muscle that’s still hurting from last time”.

toxikon

Ah, the dreaded DOMS...

If I'm super sore after a heavy workout, I spend the next couple days just doing lighter things like walking or gentle yoga.

Lesscookies12

No you don't work out when in pain. What I do is I work out one day, and I use the next day as a rest day. If I do anything else it's just walking nothing involving much work.

tcunbeliever

You are sore and swollen because your body is trying to adapt to the new workout and muscle recovery causes a great deal of water retention. Doing intense workouts while sore is a bad idea because you are unlikely to maintain proper form when you are in pain. Doing light workouts while sore will boost blood circulation and speed recovery. Think walking, or yoga, or even doing what made you sore, but at far less intensity. You want to get the heart rate up a bit and get the cardiovascular system moving things along, but you don't want to overstress the muscles. Hot/cold baths particularly with epsom salt will help - the magnesium will help with cramping and recovery, the 15 min hot/15 min cold cycle will help reduce swelling and speed recovery. I personally hate cold baths and just stick to hot, but in theory the alternating temperature is the most effective.

Oral and topical pain relievers will also help make you more comfortable.

cowboyclive

Agree with all the above. Start of light then work your way as you feel better and stronger. Always make sure you warm up and down before and after, include stretching. With my weight training I find taking some form of BCAA (Branch Chain Amino Acid, you can look this up) powder helps reduce muscle soreness. It gets easier the more you do. Good luck