What do you do about muscle soreness?

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Replies

  • missdibs1
    missdibs1 Posts: 1,092 Member
    Thanks for the replies everyone :-) Im not new to squats, iI just did them more as part of circuit training before and not very often as a complete routine. I wasn't even this sore when I did Trouble Zones.
    I believe I'll have to try the Arnica oil and Ibuprofen. Thanks! I don't know if i can find a foam roller though. And and as much as I want to do my kickboxing routine today, lifting my legs is kind of hard too.Its strange because this isn't the first timeIve squatted or something.

    try this yoga flow from plank to cobra to downward dog to tree pose both sides
  • JoRocka
    JoRocka Posts: 17,525 Member
    Thanks for the replies everyone :-) Im not new to squats, iI just did them more as part of circuit training before and not very often as a complete routine. I wasn't even this sore when I did Trouble Zones.
    I believe I'll have to try the Arnica oil and Ibuprofen. Thanks! I don't know if i can find a foam roller though. And and as much as I want to do my kickboxing routine today, lifting my legs is kind of hard too.Its strange because this isn't the first timeIve squatted or something.

    might not be your first time squatting but if you change it- the number or weights- it affects you.

    Target carries foam rollers- same with dkcs sporting goods. probably champion or any generic sporting goods store.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    This is perfectly normal your first time starting a new routine, using exercises in a combination/format you never have before. It'll never be this bad again.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    Foam Roll. Tiger Balm. Light cardio. Stretch.
  • MrsBobaFett
    MrsBobaFett Posts: 802 Member
    Cry, yesterday my legs were so sore from sumo squats I couldn't get off the couch!
  • markpmc
    markpmc Posts: 240 Member
    ibuprofen and keep pushing.
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    what I do about it is think "yay great workout, gonna grow me some muscles!"
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Make sure you stretch really well after doing your workout. That doesn't always do the trick but it can help a lot in my experience.

    If you're too sore to do your planned cardio or whatever the next day, at least do some light cardio (like a walk or gentle bike ride or swim) for 10-15 minutes then stretch really well. As someone else said, you can do dynamic stretches without warming up but I think the warm up helps a lot. Or you can do both.

    Taking a hot bath can help loosen things up too. Definitely look into getting a foam roller as they can work wonders.

    And as always, make sure you're getting plenty of protein and water. Potassium can also help - eat some bananas and potatoes or take a supplement.
  • MercenaryNoetic26
    MercenaryNoetic26 Posts: 2,747 Member
    It's worst when you get started or after hiatus. I rarely feel doms anymore lately, but I know I'm working it! Take some pain reliever and ride it out. It will get better.
  • MichelleB69
    MichelleB69 Posts: 213 Member
    Stretching, foam roller, epsom salt baths and plenty of water! A massage works wonders too!
  • JustinJoanknecht
    JustinJoanknecht Posts: 17 Member
    Your first few weeks of regular weight training will give you big bad DOMS (delayed onset muscle soreness) - and, if anything, the 2nd or 3rd day after can be even worse! Lots of good advice here from other peeps and for me, I've found the following:-

    lots of water
    lots of sleep
    stretch after as much as possible
    post exercise massage
    gentle cardio the day after helps but you must be gentle and ideally low impact (swimming, cycling etc)
    ensure enough protein in diet, if not supplement with shakes etc

    but most of all, you kinda get to like the pain in a strange way, cos you know it means a) you worked out! and b) you will get stronger!

    good luck
  • bcf7683
    bcf7683 Posts: 1,653 Member
    ...welcome to the reason that 80% of lifters dread leg day (guesstimate-yes I know some people LOVE leg day...). The good news is if you're consistent with your lifting the soreness decreases each week you do it.
    The first time I did standing calf raises on a box/smith, I literally couldn't walk without looking like a turkey- I couldn't flatten my feet the whole way because my calves were in such agony (luckily I work at a desk...). But now, I do that lift twice a week and I get slight to mild soreness at the worst.

    Things that will help:
    -Most importantly (I think, at least): STRETCH after your workouts. And do it correctly. I spend about 10-15 minutes after my workouts stretching because I don't want to feel like a dry-rotted rubber band the next day.
    -Foam roll. I foam roll before I workout if I'm feeling certain muscles that are particularly tight/sore. If you're unfamiliar with it, Google it. Do it.
    -Drink water. LOTS of water. Seriously.
    -Be patient and consistent. It won't be this bad every time you do it. I use that as motivation to not skip time in the gym because I know I'll get the beginner soreness all over again if I take too much time off. I hate being sore.
  • tararoach40
    tararoach40 Posts: 13 Member
    HGHpro from Ai Sports Nutrition!! You take it before bed && not only does it give you AMAZINGGGGG sleep =]] it makes me not sore the next day!! I don't work out easy either: 6 times a week - 30-40 min stair mill followed by boot camp, followed by heavy lifting routine!! I don't wake up sore anymore ;)
  • ninerbuff
    ninerbuff Posts: 48,993 Member
    I embrace it knowing I busted my *kitten* a day or two before. Comes with the territory.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • bcf7683
    bcf7683 Posts: 1,653 Member
    Thanks for the replies everyone :-) Im not new to squats, iI just did them more as part of circuit training before and not very often as a complete routine. I wasn't even this sore when I did Trouble Zones.
    I believe I'll have to try the Arnica oil and Ibuprofen. Thanks! I don't know if i can find a foam roller though. And and as much as I want to do my kickboxing routine today, lifting my legs is kind of hard too.Its strange because this isn't the first timeIve squatted or something.

    might not be your first time squatting but if you change it- the number or weights- it affects you.

    Target carries foam rollers- same with dkcs sporting goods. probably champion or any generic sporting goods store.

    You can also get them cheap online. Check Amazon. There's a reason so many people are suggesting them. They work.
  • hookilau
    hookilau Posts: 3,134 Member
    Yoga helps....other than that...nothing. I do nothing :laugh:
    It'll pass :blushing:
  • 5ftnFun
    5ftnFun Posts: 948 Member
    Lots of great tips mentioned. Here's mine. For the ladies: if your thighs or hips are so sore that it is hard to sit down, do not wait too long to go pee. You know what I am saying? :blushing:

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