Sore from Lifting

AsaThorsWoman

So, lifting day is supposed to be Tuesday, Thursday and Saturday.

For the past several weeks, we've lifted on Tuesday, and I've been in so much pain still on Thursday.

Sometimes we skip the lifting, sometimes I push through it. Saturday has gotten skipped the past several weeks due to pain.

So here we are, on Thursday, and my thighs still hurt really bad (not the arms though) from lifting on Tuesday.

Part of me is sick of constantly being in pain, but I know I need to push through it. I've been taking muscle relaxers, which I absolutely hate, and they've made me feel drugged up all week.

I've taken a ton of ibuprofen. I'm afraid to drink the protein shakes because even though I know they help heal the muscles faster they always make me gain weight.

Is it supposed to hurt this bad? Is this normal?

If it still hurts after two days should I even keep pushing myself?

I took a full rest day besides walking a mile and a half at the office yesterday.

I think I have some Tiger Balm in my bag, I can try that although I'm sure the co-workers won't enjoy it as much as I will.

:grumble:

Shan_Lindsay

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

AsaThorsWoman

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.

Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.

I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!

SemperAnticus1643

I use a foam roller to help with the muscle soreness. It's a good pain, at least it is for me. Increasing protein, maybe a protein shake after, is also supposed to help with the soreness.

JoRocka

More lifting.
More water
More stretching
More rolling.

How long have you been lifting (recently)

if you just got started- you should expect this kind of constant soreness to last 3-4 weeks... but it should start to taper off. Then you find you just ache most of the time.

But if you are so inconceivably sore that day to day functions are torture- you need to dial down the lifting- it's okay to be sore- but being so uncomfortable that skipping workouts is the best options (it's usually not) then you need to dial down intensity or weights.

Good luck!!!

jsantus

I find that once I get warmed up and loose, I feel good enough to get through my lifting session even when I'm still sore from previous days. If you're REALLY sore though, you may want to skip, it all depends on how you feel.

Shan_Lindsay

Yes, the foam roller is wonderful! My husband bought one for our house and he uses it daily! It hurts so good!

JTick

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.

Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.

I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!

You do that routine every time?

1. Drop the barbell curls. That's such a bro thing. As a newbie, you really have no use for them.

2. Even if you're doing a full body routine, you're doing too many big lifts, too many times a week. What program are you following? If you're not following a program, there's your problem. Get on a program and stick with it.

3. You're not recovering - no wonder you're sore. See point 2.

4. Drink the protein. Eat the protein. Protein does not make you gain weight, excess calories does.

AllOutof_Bubblegum

I just suck it up. I love the pain! :devil:

leggup

I did stronglifts 5X5 following the recommended weights and even slowing down and adding smaller increments and I still hurt ALL the time. I skipped a lot of days and I still hurt doing it every 2nd day instead of every other day. Eventually I decided that it wasn't worth it. I lift, I just don't lift as much. I'm aiming for 2X per week now and feeling good.

DBoone85

Drink some organic tart cherry juice every day. Not much...just a shot.

CyberEd312

If it is truly DOMS and not an injury the best thing to do is get back in the gym and work it out... Best of Luck

DaneDillinger

There is a definite difference between "pain" and "soreness." Only you can tell the difference. If you're experiencing the former, see a doctor. Soreness dissipates.

sc003ro

keep stretching....eating bananas can help....hot shower...the worst thing to do is to take days off...I find it better to at least work out easy to get the blood flowing....the soreness last longer if when you take days off....IMO

The_WoIverine

Drink plenty of water during the day. You need to hydrate your body/muscles.

You can also do Epson salt baths. They are extremely good for soreness.

A second option which might not feel so good is, do contrast therapy, which means you'll have to use cold and hot water on your body. A cold bathtub and hot shower back and forth. It helps flushing the lactic acid in the muscles.

Last but not least, massages. Get a full body massage.

dbmata

Adding on to what JTick said, because. .. damn that was a lot of truthiness there.

Day after lifting? Go perform some cardio. I'm finding swimming the day after a heavy lifting session may hurt like a b, but those second day doms aren't so bad.

Besides, once you get warmed up it all goes away. Once you get conditioned, you won't have to live on the pharms. Muscle relaxers, while great recreationally, won't do anything for DOMS.

SezxyStef

More lifting.
More water
More stretching
More rolling.

How long have you been lifting (recently)

if you just got started- you should expect this kind of constant soreness to last 3-4 weeks... but it should start to taper off. Then you find you just ache most of the time.

But if you are so inconceivably sore that day to day functions are torture- you need to dial down the lifting- it's okay to be sore- but being so uncomfortable that skipping workouts is the best options (it's usually not) then you need to dial down intensity or weights.

Good luck!!!

This...I have just recently started rolling...should have done it a longggggggggggggggggggggg time ago....

AsaThorsWoman

http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

Semper, like this thing?

JoRocka, I definitely need to stretch more.

It's hard to fit it all in, but I think it would be quite helpful to demand a bit of cardio warm up and stretching routine before we lift.

It's hard. I don't get off work till 5, than drive home, then lift, then cook, eat, then clean, than bathe, than in bed late to do it all again tomorrow. I thought I was doing really good to cram all that stuff into a single day. I guess I'll need to fit in time for stretching. I kind of grumble at the idea, almost no calorie burn and no time for it, but I think you're right, I think it would be helpful.

Jsantus, I was sore enough to skip last week, I'm sore this week but not enough that I can't do the workout. It just hurts, I've been waiting for relief for a couple of days, so instead of relief, I'm going to go make it worse. It's probably good for me though.

It stands to reason that at some point it will get easier.

wkwebby

More lifting.
More water
More stretching
More rolling.

How long have you been lifting (recently)

if you just got started- you should expect this kind of constant soreness to last 3-4 weeks... but it should start to taper off. Then you find you just ache most of the time.

But if you are so inconceivably sore that day to day functions are torture- you need to dial down the lifting- it's okay to be sore- but being so uncomfortable that skipping workouts is the best options (it's usually not) then you need to dial down intensity or weights.

Good luck!!!

This sounds like the best advice. I have had those days, but rarely if you drink enough water and rotate the muscle groups you're working on. I weight train Tuesday and Fridays (sometimes have to move to Thursdays) and rarely do I have an issue unless we worked especially intensely and that body part is weaker (my first workout with weights after an injury, upper body, etc.). The days in between is for my cardio workouts where I can dilute out that lactic acid and pain. Lighter intensity workouts like the elliptical (as opposed to the treadmill or running outside) can really help if you're sore. But always remember, WATER, WATER, and more WATER.

skeo

So, lifting day is supposed to be Tuesday, Thursday and Saturday.

For the past several weeks, we've lifted on Tuesday, and I've been in so much pain still on Thursday.

Sometimes we skip the lifting, sometimes I push through it. Saturday has gotten skipped the past several weeks due to pain.

So here we are, on Thursday, and my thighs still hurt really bad (not the arms though) from lifting on Tuesday.

Part of me is sick of constantly being in pain, but I know I need to push through it. I've been taking muscle relaxers, which I absolutely hate, and they've made me feel drugged up all week.

I've taken a ton of ibuprofen. I'm afraid to drink the protein shakes because even though I know they help heal the muscles faster they always make me gain weight.

Is it supposed to hurt this bad? Is this normal?

If it still hurts after two days should I even keep pushing myself?

I took a full rest day besides walking a mile and a half at the office yesterday.

I think I have some Tiger Balm in my bag, I can try that although I'm sure the co-workers won't enjoy it as much as I will.

:grumble:

You don't necessarily have to drink a protein shake, just eat some protein after your work out, I also snack on a handful of almonds a few minutes after and eat a small dinner of grilled chicken and steamed veggies afterwards. (prepped before and just heat up in a tupperware) with plenty of water being consumed throughout the day, and it helps me some.

I also agree with that being a lot of big lifts on the same day, 3x's a week. :ohwell:

AsaThorsWoman

Drink some organic tart cherry juice every day. Not much...just a shot.

Why? Does it have something helpful in it?

It sounds good.

Sounds like something that would disappear along with the vodka. :drinker:

G3nome

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.

Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.

I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!

You do that routine every time?

1. Drop the barbell curls. That's such a bro thing. As a newbie, you really have no use for them.

2. Even if you're doing a full body routine, you're doing too many big lifts, too many times a week. What program are you following? If you're not following a program, there's your problem. Get on a program and stick with it.

3. You're not recovering - no wonder you're sore. See point 2.

4. Drink the protein. Eat the protein. Protein does not make you gain weight, excess calories does.

Protein and Amino Acids should help with recovery/soreness; at least it did for me.

patb987

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.

Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.

I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!

Free weights are a lot harder than machine weights, the reason being is that you are now using secondary stabilizing muscles that you never used when using machines. Keep it up and the pain will start to go away, you just found some muscles that you didn't know you had ;-)

rachelrb85

I love the DOMS! Just make sure you are stretching, drinking plenty of water, and taking in enough protein. I've heard a quick warmup before lifting (i.e. 5 min on treadmill/elliptical) and then stretching afterwards is best. The pain should decrease after every time you lift if you are consistent. You should try to push through on your scheduled lifting days, but if it's really too bad and don't want to push yourself, opt for some walking or yoga instead and make it up another time.

murphy612

I can't remember that last time something wasn't sore :-) As long as it's DOMS and not an injury keep at it. The worst I have had DOMS it only lasted 72 hours. Also, the longer I go without exercise the worse DOMS is.

Like others have mentioned, more water, more warming up, more stretching/rolling. A little extra Magnesium and Potassium can help too.

Good luck!!

JTick

DOMS - Delayed Onset Muscle Soreness. Usually the second day is the worst, for the pain. This is completely normal.

Maybe you can reconfigure your lifting schedule to allow more time inbetween lifting? Or work different muscle groups, so legs on Tuesday, Arms on thursday, or something?

Back in the day when I worked out solo in a gym I rotated and it helped. I did arms one day, legs the next, and cardio and abs at every visit. They taught me that at an all women's gym, and it proved to be very effective. I only used machines, though.

Now I'm lifting with a barbell with my boyfriend. In each session we do 3X10 Barbell Curls, Military/Overhead Press, Deadlift, Bench Press and the Squat.

I like the idea and the feelings you get from lifting like this, but holy jacked up moly it is hard/hurts/ouch!

You do that routine every time?

1. Drop the barbell curls. That's such a bro thing. As a newbie, you really have no use for them.

2. Even if you're doing a full body routine, you're doing too many big lifts, too many times a week. What program are you following? If you're not following a program, there's your problem. Get on a program and stick with it.

3. You're not recovering - no wonder you're sore. See point 2.

4. Drink the protein. Eat the protein. Protein does not make you gain weight, excess calories does.

Protein and Amino Acids should help with recovery/soreness; at least it did for me.

Agree. I haven't played with BCAAs yet, but I can always tell if I don't eat enough protein after working out...I can't move the next day.

Jim_Barteck

There are plenty of ways to get protein without going to protein shakes. Eggs, meats, dairy, etc.

I would be willing to bet that if you had been calorie counting when you were drinking protein shakes that you were going over your daily limit. Protein powders can vary widely in the amount of calories per scoop depending on the source of the protein and what other stuff the manufacturers add to it. Always check the labels to find the lowest calorie/protein ratio if you're concerned about fitting it into your daily calorie allowance.

Also, according to research your body only has the ability to make bio-active (meaning: use for building muscle) somewhere in the range of 20-30g of protein at once. Anything more than that gets converted to energy - and if you're not using it at the moment, that equals storing it as fat. It's better to space out your protein intake throughout the day than to get your daily protein requirements by massively dosing it all at once with a big protein shake with 2 scoops of protein in it.

dpwellman

If it still hurts after two days should I even keep pushing myself?

1) Water. Drink more
2) Protein. Eat more (lean red meat is most effective, in my experience)
3) Warm up before
3) Stretch after
4) Deload
5) Sleep!

AsaThorsWoman

While I got you all here... can anyone recommend a stretching routine that will optimize the time I do spend stretching?

I've been afraid of stretching myself after a stint this year that I seemed to have irritated my IT band.

I know that's completely counter productive, but it seemed like the less I used it, the less I was affected.

But I think it's still messed up.

I haven't been to a doctor or anything for it (as you can see from my previous post, I already have all the scripts they'd give me anyways.)

rachface1234

Third vote that you are doing too many big lifts on one day. Programs are written so that you don't overtire the same muscle groups on the same day. I do Stronglifts 5x5 (newbie) and even when I'm really sore, I find a 10 minute cardio warmup, a warmup set with just the bar, and some kind of protein after workouts helps. If I'm REALLY sore, esp from squats, since on my program you do them three times a week, I just deload a little for that next workout for the first set or two and see how I do. Lifting should fit well into a busy routine, for Stronglifts my workout is usually 10 min cardio warmup, 35-40 minutes lifting. done. If I have time for a walk or jog after (and energy) I do it, if not, no worries. Stretching helps too! Take care of yourself chica! :flowerforyou:

AsaThorsWoman

I can't remember that last time something wasn't sore :-) As long as it's DOMS and not an injury keep at it. The worst I have had DOMS it only lasted 72 hours. Also, the longer I go without exercise the worse DOMS is.

Like others have mentioned, more water, more warming up, more stretching/rolling. A little extra Magnesium and Potassium can help too.

Good luck!!

I do take a magnesium supplement and try to eat a lot of bananas, those definitely do help.