Soreness

angiez93

How do you guys deal with being sore? I've been working out pretty hard lately, and I often have to skip a day or two because I'm just too sore. I totally get that it's okay, because muscles need to repair themselves, etc. And I actually kind of enjoy the pain, but I need to be working out consistently.
Any tips??

LoneWolf_70

stretch pre and post workout. Also, good to finish a lifting session with 5 mins of cardio to keep the blood pumping. That said, yoyu cant rid yourself of soreness, nor should you want to, but this should make it more bearable.

angiez93

Thanks! What kind of pre-workout stretches do y'all like? I know static stretching with cold muscles can be dangerous

LoneWolf_70

for me I do the following

- Leg on pillar ballet stretch (dont laugh)
- touch toes
- wide stance touch balls of feet
- hamstring stretches (one leg bent back on floor, touch toe across body)
then i do a variety of tendonitis stretches as I have bad tendonitis in both elbows. I also do this prior to each set when lifting upper body.

No_Finish_Line

everyone is different, but most people don't seem to experience that much DOMs unless they are doing a new workout/exercise or one they haven't done in a while.

I'd say thats especially true for lifting.

If your two or three weeks into a program and your still getting sore... i'm not saying there is anything wrong but it seems atypical to me.

stretching is definetly good advice. once you are 10 min into the workout the soreness wont bother you as much

No_Finish_Line

for me I do the following

- Leg on pillar ballet stretch (dont laugh)
- touch toes
- wide stance touch balls of feet
- hamstring stretches (one leg bent back on floor, touch toe across body)
then i do a variety of tendonitis stretches as I have bad tendonitis in both elbows. I also do this prior to each set when lifting upper body.

what stretches do you do for tendonitis in the elbow, its a problem of mine as well

LoneWolf_70

stand straight, hold arm our straight, palm up facing away from you and use the other hand to pull back on the finger tips.

also, stand sideways, put palm on wall, turn hand counter clockwise and hold with arm fully extended.

I've only been trying this for about a week, not bad so far, as the icing my arms everyday just isnt logistically convenient.

_Waffle_

Keep doing whatever it is you're doing. Sounds like you're challenging your body. Don't worry. It will adjust and you'll question why you're not sore anymore if you do it enough.

No_Finish_Line

stand straight, hold arm our straight, palm up facing away from you and use the other hand to pull back on the finger tips.

also, stand sideways, put palm on wall, turn hand counter clockwise and hold with arm fully extended.

I've only been trying this for about a week, not bad so far, as the icing my arms everyday just isnt logistically convenient.

i do the palm facing away one and basically the opposite of that.

I tore a muscle in my forearm quite awhile ago. I didn't go to the dr until the pain went all the way up into my shoulder. that was thanksgiving and I'm still dealing with the pain. i think other muscles compensating for the tare ended up getting over worked and i think thats when the tendonitis developed.

i'll try the turning one. it was actually a muscle responsible for supinating the wrist that tore, so hopefully that will help. PT was not much use for me unfortunately.

LoneWolf_70

stand straight, hold arm our straight, palm up facing away from you and use the other hand to pull back on the finger tips.

also, stand sideways, put palm on wall, turn hand counter clockwise and hold with arm fully extended.

I've only been trying this for about a week, not bad so far, as the icing my arms everyday just isnt logistically convenient.

i do the palm facing away one and basically the opposite of that.

I tore a muscle in my forearm quite awhile ago. I didn't go to the dr until the pain went all the way up into my shoulder. that was thanksgiving and I'm still dealing with the pain. i think other muscles compensating for the tare ended up getting over worked and i think thats when the tendonitis developed.

i'll try the turning one. it was actually a muscle responsible for supinating the wrist that tore, so hopefully that will help. PT was not much use for me unfortunately.

yeah, tendonitis is always about overcompensation. Really the only thing that has for sure worked is anti-imflams and rest, but i dont want to to stop lol. Ive heard the grip machine can help too, but I havent tried it.

tigerblue

I think soreness may be more of a problem for some than for others. It has always been a problem for me, even when I was young (I'm 46 now). Perhaps it is because I have mild autoimmune disease (probably lupus per my doc).

I have been working out regularly for over four years now, and I am pretty much sore, or at least stiff, to some degree all the time. Of course it is worse if I try a new exercise or routine! Right now, even though I can fairly easily run five miles keeping the pace at about 11.5 minute miles, i will still be sore after my short run days when I run about 2.8 miles! And if I add any weight to my lifting days then I'd better look out!

I have found that gradual increases in duration or weight are best at limiting the soreness, and a long cool-down followed by some stretching helps some. But I believe that being sore is just part of the way my body reacts.

My 16 year old son is a competitive swimmer, and he is sore pretty much all the time, too. But then they are constantly pushing themselves throughout the season.

The good news is that if you are really sore, a slow, low intensity workout actually helps if you can make yourself do it! I sometimes do a recovery run (where I alternate 5 mins of walking with 5 minutes of really slow running) just to help with this. A nice slow walk will do it too, although just the difference in muscle use from running to walking can sometimes make me sore in a different spot than normal, since I more frequently run!

angiez93

Thank you so much! Looks like there's not much I can do lol. But I'll definitely try some stretching and low impact stuff for today