What to do about horrible muscle pain after exercise?!

jlneibauer

I usually like muscle pain, BUT this particular pain is so bad that I literally can't walk straight. My claves are sooooo tight and in pain to the touch that it's becoming annoying to deal with. I'm walking like I crapped my pants. It's been the same level of tightness for two days now and I'm over it already. Walking down the stairs is the WORST!
What can I do about this? Is it normal to experience such pain? Should I take a break from the exercises that caused this?
P.S. I'm doing Jillian Michael 30 Day Shred (seemed harmless to me....I was wrong lol) and the running in place, jumping jack and hopping up and down (jump rope style) is what's got my legs this way.

ninerbuff

Lol, your calves got worked. DOMS is the side effect of over training unconditioned muscle. It will pass. Try soaking in a tub with epsom salts.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

BerryH

Yep, those 30DS jumping and hopping moves will do that every time!

You don't have to do 30DS every day, Take a break and come back stronger. In the meantime, freeze a round bottle of water and roll your calves over it on the floor with as much body weight as you can stand.

It does get better, honest!

MinnieInMaine

DOMS (Delayed Onset Muscle Soreness) is totally normal and can last 2 or 3 days. Make sure you're drinking plenty of water. If you have access to a foam roller, use that to work out the kinks. You can exercise but I'd recommend not doing the 30DS until the pain is gone. Do something light like a nice walk then stretch really well after.

I did a new kettlebell workout last week and was sore for 3 days! The first couple days were the worst, the 3rd day was better but certain positions/movements still hurt.

keeptehpeace

I did a bunch of new spins in polefit on Saturday and it was only yesterday Tuesday when I could bear to stretch like I normally do lol! Your body will adapt, just let it rest for a bit

BlueBombers

Tylenol and a hot shower

sillygoosie

Foam rolling and lots of stretching after your workouts, beyond what they talk you through in your dvds. I don't think a 2 minute cool down/stretch is nearly enough. I also like epsom salt baths.

3laine75

I feel for you but it will wear off eventually. In the meantime, *kitten* bumping down the stairs is an option I've elected for in the past (think it was around the time I tried out 30 DS fot the first time too, actually)

ETA: you may also need the rollover to get out of bed manouver.

climbing_trees

Foam rolling! It feels amazing.
Hot baths, cold compresses, massages, stretching, yoga~
Light cardio (go slow!) can help get the blood flowing and reduce pain.
Taking ibuprofen can slow muscle growth so I don't recommend that.

Enjoy the soreness! It means you are working out hard and doing awesome

jlneibauer

Thanks everyone!! Some really great tips!!