Bummed about sore muscles

SmileeBarbFLA

So since starting this program I have been working out like mad! 8 out of the last 9 days trying different things and working ALL muscle groups. Problem is, I'm sore today and think my body needs rest but I want to do more! At least get in some cardio and burn some calories. I feel I could push myself through the soreness but I want it to get better and go away and not make it worse, or do any damage. Suggestions?? I feel lazy if I don't do some form of exercise.... (BTW I have NEVER been this motivated before and it feels GREAT!!!!)

k8edge

If your body tells you that you need a rest, then you probably should.

You do not want to over do it and injure yourself. Then, you wouldn't be able to exercise at all.

On my rest days, I usually itch to do something... So I go on a walk with my husband. I look forward to it.

Good luck!

leighton1245

So since starting this program I have been working out like mad! 8 out of the last 9 days trying different things and working ALL muscle groups. Problem is, I'm sore today and think my body needs rest but I want to do more! At least get in some cardio and burn some calories. I feel I could push myself through the soreness but I want it to get better and go away and not make it worse, or do any damage. Suggestions?? I feel lazy if I don't do some form of exercise.... (BTW I have NEVER been this motivated before and it feels GREAT!!!!)

Your body needs recovery to grow and repair itself, I wouldnt just stop atleast do a little bit of cardio at a little slower pace and make sure you streach it will help with the soreness. Streaching helps release latic acid that is built up in your muscles that is whats causing the soreness.

jbucci1186

i'd go for a walk! maybe stretch a bit too (for like 10-15 minutes)?

i know what you mean about not wanting to take a rest day, though- i rarely do (about 1-2 per month, but more like 0-1 these days). the times i do take a day off are when i have enough pain that i know working them out will most likely prolong it (like, i would think, if i work out right now, will i be able to tomorrow?). take a day off every now and then, or instead of taking a day off, take a nice [long] walk at a moderate pace. the pain will go away sooner if you give your body a rest.


good luck!

mhotch

Your body needs time to rest and recover. If you continue to work out too much, you will burn out., and increase the chance of injury. If you are sore take a day of rest. I usually take 2 days a week with no exercise at all.

If the soreness continues try fresh grated ginger. I read about it in a fitness mag. Grate a tsp or so after a workout, and mix it in water or food. I have tried this and it does work.

End6ame

I am not of the “listen to your body crowd” but it does sound like you are doing too much. There is little reason to workout in excess of 4 days per week, your body needs the recovery time. With strength training your body benefits more from off days than it actually does while you are training. That being said, if you are exercising no more than 4 days per week, soreness is not a reason to skip out.

CommandaPanda

Want to know what I recommend (if you haven't indulged already)..? A good multi-vitamin suited for your needs! I used to criticize multi-vitamins and praise the fact that I went to the gym without supplementing ANYTHING.. I was dumb. I tried out multivitamins and my recovery time has literally been slashed in half! Granted my pee is the same color as a school bus and now I can’t tell how well I’ve been hydrating throughout the day but whatever, it’s worth the sustained consistent exercise!

Also, I’ve found that it is more efficient to do one – two muscle groups per day (I do 5 days on and 2 days off). Some people will argue this and say that it’s more productive to do everything at once, but it’s personal preference.
My personal preference is doing one – two muscle groups into the ground and then try on another one the next day! That way you’re expending the optimal amount of energy each day rather than wearing down your body!

But this all comes down to personal preference and what I just described works for me; it may, however, not work so well for you. Definitely give it a try and let me know!

krb731

Take a break. It will help your body recover; your risk of injury decreases; and you won't experience burn out.

kykykenna

This made me chuckle, only because I am in the same boat, sort of. I did day 1 of the 30 DS yesterday and I dont know HOW I am going to do it today....I can barely squat down to pee !! LOL

SHBoss1673

when you are sore, LIGHT cardio and stretching should be what you want to do. Light cardio will increase blood flow and help to repair that damaged muscle tissue. What you should NOT ever do is attempt to "push through" the soreness. This does not increase your muscle strength and will simply extend the period that your body is repairing the muscle, thus you'll not be improving muscle strength or endurance, just repairing existing. If soreness lasts more than 2 or 3 days then you might have strained the muscle and should not use it for a week or more, and use the RICE principle (Rest, Ice, Compression, Elevation). It's fine to do exercises with other muscle groups while one group is recovering (this is true both in a current exercise routine with thing such as circuits with active recovery, and for long term such as between days).

CodyD18

I find that when I work my sore muscles (as long as I'm not doing it too much.) they actually feel better. Don't do any weight lifting or anything but you can definitely work out. If you really feel like you need a rest then you should take one but if you're motivated and feeling good (besides your sore muscles) then don't let it slow you down.

Behavior_Modification

Listen to your body, give it what it's asking for. It probably needs some resting time to heal your muscles. If you absolutely cannot be still, go for a walk.

SmileeBarbFLA

Thanks so much everyone!!! I live in Florida so its way too hot to just go for a walk outside which I love to do. The mall will be bad for me, I'll want to go faster and zip through all the old people (LOL) besides I know the invisible magnet will draw me into the stores. Going to look online at the some of the local rec centers and see if any of them have an indoor track. Thanks so much...

MrsRobertson1005

I feel the same way! I'm torn about what to do, I went kind of light today so I'm saying my body has the rest of today to recover lol..

SmileeBarbFLA

This made me chuckle, only because I am in the same boat, sort of. I did day 1 of the 30 DS yesterday and I dont know HOW I am going to do it today....I can barely squat down to pee !! LOL

That is funny because I'm sore from that also... I did the 30DS on Monday, felt sore yesterday but still continued to do more

End6ame

when you are sore, LIGHT cardio and stretching should be what you want to do. Light cardio will increase blood flow and help to repair that damaged muscle tissue. What you should NOT ever do is attempt to "push through" the soreness. This does not increase your muscle strength and will simply extend the period that your body is repairing the muscle, thus you'll not be improving muscle strength or endurance, just repairing existing. If soreness lasts more than 2 or 3 days then you might have strained the muscle and should not use it for a week or more, and use the RICE principle (Rest, Ice, Compression, Elevation). It's fine to do exercises with other muscle groups while one group is recovering (this is true both in a current exercise routine with thing such as circuits with active recovery, and for long term such as between days).

Based upon personal experience, I would disagree with this. Example, I was recently out of the gym for a week when my son was born. When I came back the following Monday and squatted 275lbs, I was sore Tuesday and going into Wednesday, but after Wednesdays workout (squat of 280lbs), I was fine. The soreness was gone and did not come back. I have experienced this several times throughout my strength training and find the best way to eliminate muscle soreness is to work the muscle again.

Stick to your plan. Skipping a gym day (as in it was an unplanned absence) is a bad habit to get into regardless of circumstances. This is why I always advocate if you are tired, GO TO THE GYM, if you are sore, GO TO THE GYM, if you are sick (aside from serious illnesses like fever, nausea, etc…), GO TO THE GYM.

SmileeBarbFLA

Want to know what I recommend (if you haven't indulged already)..? A good multi-vitamin suited for your needs! I used to criticize multi-vitamins and praise the fact that I went to the gym without supplementing ANYTHING.. I was dumb. I tried out multivitamins and my recovery time has literally been slashed in half! Granted my pee is the same color as a school bus and now I can’t tell how well I’ve been hydrating throughout the day but whatever, it’s worth the sustained consistent exercise!

Thanks for the help!! I just started taking a good multi-vitamin from GNC and my pee is bright yellow too! Hahahaa..

SHBoss1673

Based upon personal experience, I would disagree with this. Example, I was recently out of the gym for a week when my son was born. When I came back the following Monday and squatted 275lbs, I was sore Tuesday and going into Wednesday, but after Wednesdays workout (squat of 280lbs), I was fine. The soreness was gone and did not come back. I have experienced this several times throughout my strength training and find the best way to eliminate muscle soreness is to work the muscle again.

Stick to your plan. Skipping a gym day (as in it was an unplanned absence) is a bad habit to get into regardless of circumstances. This is why I always advocate if you are tired, GO TO THE GYM, if you are sore, GO TO THE GYM, if you are sick (aside from serious illnesses like fever, nausea, etc…), GO TO THE GYM.

Nothing in what you wrote disagrees with what I wrote. Execpt your first paragraph's last statement.

First, please don't use personal examples as proof of a science concept, this is a basic tenant of science, and it fundamentally why scientists don't experiment on themselves (or good ones don't).
Second, you waited 2 days to work out, thus you gave your muscles ample time to recover and improve.
Third, you made this statement " I have experienced this several times throughout my strength training and find the best way to eliminate muscle soreness is to work the muscle again."

Look, I'm not going to sit here and tell you how to work out. But I'm also not going to let you say things like this that go against every major weight training tenant put out by the most highly recognized exercise physiology associations in the United States. Namely, American Council on Exercise, The Cooper Institute, The National Academy of Sports Medicine, The American College of Sports Medicine, USOC Strength Training, and about a zillion others all agree that DOMS (Delayed Onset Muscle Soreness) requires 24 to 48 hours of rest and recovery.

AlSalzman

Look up "Delayed Onset Muscle Soreness" and compare the symptoms to what you are dealing with. To me, it sounds like you've got DOMS.

Your increased workouts are causing the breaking down and rebuilding of muscle tissue - a good thing. To fuel the process of the muscles rebuilding, your body needs proteins (and a bit of calcium). Most people only consume protein at meal time three times daily, but your body has been placed in a mode where it is demanding protein more frequently than you are providing it with your food intake. The soreness would go away if the protein to rebuild the muscles was provided, but until it is you'll remain sore.

BTW, these are all assumptions on my part - I know nothing about your protein intake, exercise intensity and frequency or eating habits.

Anyway, I finally got control of my DOMS problem by eating smaller, more-frequent meals. I also supplement with whey and casein proteins, and the difference in my recovery time is pronounced. Don't just run to GNC and buy two of everything, but do talk to a nutritionist or a sports medicine specialist if you keep having this issue. Even if you're eating better to hit your MFP goals, you may not be providing your body everything it needs.

As for vitamins - yes. They don't stop the soreness in and of themselves, but they help your body extract the energy and nutrients from the food more effeciently. As for working out - the mild cardio and stretching recommendation works for me. I have no science to support this position, though.

Good luck.

SmileeBarbFLA

Look up "Delayed Onset Muscle Soreness" and compare the symptoms to what you are dealing with. To me, it sounds like you've got DOMS.

Your increased workouts are causing the breaking down and rebuilding of muscle tissue - a good thing. To fuel the process of the muscles rebuilding, your body needs proteins (and a bit of calcium). Most people only consume protein at meal time three times daily, but your body has been placed in a mode where it is demanding protein more frequently than you are providing it with your food intake. The soreness would go away if the protein to rebuild the muscles was provided, but until it is you'll remain sore.

BTW, these are all assumptions on my part - I know nothing about your protein intake, exercise intensity and frequency or eating habits.

Anyway, I finally got control of my DOMS problem by eating smaller, more-frequent meals. I also supplement with whey and casein proteins, and the difference in my recovery time is pronounced. Don't just run to GNC and buy two of everything, but do talk to a nutritionist or a sports medicine specialist if you keep having this issue. Even if you're eating better to hit your MFP goals, you may not be providing your body everything it needs.

As for vitamins - yes. They don't stop the soreness in and of themselves, but they help your body extract the energy and nutrients from the food more effeciently. As for working out - the mild cardio and stretching recommendation works for me. I have no science to support this position, though.

Good luck.

Good advice... thank you! I have mix for whey protein shakes from GNC as well that I was planning on having for lunch today as the girl from GNC also suggested I have more protein. Had tuna for dinner last night and planning on chicken tonight,. Thanks so much! What a great learning experience this is. LOVING it! :happy:

End6ame

Based upon personal experience, I would disagree with this. Example, I was recently out of the gym for a week when my son was born. When I came back the following Monday and squatted 275lbs, I was sore Tuesday and going into Wednesday, but after Wednesdays workout (squat of 280lbs), I was fine. The soreness was gone and did not come back. I have experienced this several times throughout my strength training and find the best way to eliminate muscle soreness is to work the muscle again.

Stick to your plan. Skipping a gym day (as in it was an unplanned absence) is a bad habit to get into regardless of circumstances. This is why I always advocate if you are tired, GO TO THE GYM, if you are sore, GO TO THE GYM, if you are sick (aside from serious illnesses like fever, nausea, etc…), GO TO THE GYM.

Nothing in what you wrote disagrees with what I wrote. Execpt your first paragraph's last statement.

First, please don't use personal examples as proof of a science concept, this is a basic tenant of science, and it fundamentally why scientists don't experiment on themselves (or good ones don't).
Second, you waited 2 days to work out, thus you gave your muscles ample time to recover and improve.
Third, you made this statement " I have experienced this several times throughout my strength training and find the best way to eliminate muscle soreness is to work the muscle again."

Look, I'm not going to sit here and tell you how to work out. But I'm also not going to let you say things like this that go against every major weight training tenant put out by the most highly recognized exercise physiology associations in the United States. Namely, American Council on Exercise, The Cooper Institute, The National Academy of Sports Medicine, The American College of Sports Medicine, USOC Strength Training, and about a zillion others all agree that DOMS (Delayed Onset Muscle Soreness) requires 24 to 48 hours of rest and recovery.

I didn’t say work the same muscle again the next day, but I also didn’t specify otherwise; my fault. I know muscles need time to recover but I am talking about straight soreness not recovery time. In my example I was sore for my Wednesday workout as a result of not squatting for a week prior to the previous Monday even though I had a 48 hour recovery time, and I worked through the soreness (which is gone pretty much after the first set). This is more beneficial then skipping my Wednesday workout because I was still sore. And that is what I am saying, if you allowed for the recovery time, but are still sore, then yes you should push through it. Too many people will skip and/or recommend skipping workouts because they are sore, even though they had ample recovery time.

I am not a scientist, didn’t claim to be and never will be nor did I offer up my experience as proof; I quite bluntly stated that it was based upon my experience; and anecdotal evidence is still evidence. I am also not disagreeing with highly recognized weight lifting tenants. As I said I did not say anything about disregarding recovery time.

SHBoss1673

I didn’t say work the same muscle again the next day, but I also didn’t specify otherwise; my fault. I know muscles need time to recover but I am talking about straight soreness not recovery time. In my example I was sore for my Wednesday workout as a result of not squatting for a week prior to the previous Monday even though I had a 48 hour recovery time, and I worked through the soreness (which is gone pretty much after the first set). This is more beneficial then skipping my Wednesday workout because I was still sore. And that is what I am saying, if you allowed for the recovery time, but are still sore, then yes you should push through it. Too many people will skip and/or recommend skipping workouts because they are sore, even though they had ample recovery time.

I am not a scientist, didn’t claim to be and never will be nor did I offer up my experience as proof; I quite bluntly stated that it was based upon my experience; and anecdotal evidence is still evidence. I am also not disagreeing with highly recognized weight lifting tenants. As I said I did not say anything about disregarding recovery time.

dude, you need to re-read what the original poster wrote, then what I wrote, then what you wrote, or let someone else do it that has no opinion, that's all I'll say.

End6ame

I didn’t say work the same muscle again the next day, but I also didn’t specify otherwise; my fault. I know muscles need time to recover but I am talking about straight soreness not recovery time. In my example I was sore for my Wednesday workout as a result of not squatting for a week prior to the previous Monday even though I had a 48 hour recovery time, and I worked through the soreness (which is gone pretty much after the first set). This is more beneficial then skipping my Wednesday workout because I was still sore. And that is what I am saying, if you allowed for the recovery time, but are still sore, then yes you should push through it. Too many people will skip and/or recommend skipping workouts because they are sore, even though they had ample recovery time.

I am not a scientist, didn’t claim to be and never will be nor did I offer up my experience as proof; I quite bluntly stated that it was based upon my experience; and anecdotal evidence is still evidence. I am also not disagreeing with highly recognized weight lifting tenants. As I said I did not say anything about disregarding recovery time.

dude, you need to re-read what the original poster wrote, then what I wrote, then what you wrote, or let someone else do it that has no opinion, that's all I'll say.

Dude, you should read my first post in response to OP’s. I already recommended rest to her. My problem was with your blanket statement of “What you should NOT ever do is attempt to "push through" the soreness”. My entire point is that IF YOU HAD SUFFICIENT REST and are still sore, it can be beneficial to push through it.

SHBoss1673

Dude, you should read my first post in response to OP’s. I already recommended rest to her. My problem was with your blanket statement of “What you should NOT ever do is attempt to "push through" the soreness”. My entire point is that IF YOU HAD SUFFICIENT REST and are still sore, it can be beneficial to push through it.

That's all well and good, but you didn't SAY that in your reply to my reply, you didn't even imply it or refer back to your original post, and you failed to noticed that the OP said she had worked out full body 8 days out of the last nine (she wasn't giving herself 1 to 2 days rest at all). I don't care if you have a problem with my statement. It's my belief, based on my training and research, that soreness (and muscle soreness is different from muscle stiffness that you have after multiple days of rest) requires rest. 24 to 48 hours of rest and recovery. Light cardio and stretching is allowed because it doesn't overly tax muscles and allows for improved blood flow.

Maybe you misunderstood what I mean by push through the soreness, I don't know, but that means go back the next day, when your muscles hurt and try to work them in an intense manner.

What ever, I'm done with this conversation, there's nothing constructive to add to it.

doughnutwretch

Stretch, stretch and stretch some more. The sore muscles are from lactic acid that is built up in your muscles from wroking them in ways they aren't used to worked. It's a good thing, but the stretching will help get that acid moving and elliviate the soreness. Also, be sure to drink plenty of water to replenish those sore muscles and eat lots of protein to repair them.

As far as working out today, take the day off from strength training and just go with some cardio. Walk, jog, or elliptical are good forms of cardio to make sure you're staying active but will allow those sore muscles to rest and repair themselves. Keep it up! That soreness is a good sign!

SHBoss1673

Stretch, stretch and stretch some more. The sore muscles are from lactic acid that is built up in your muscles from wroking them in ways they aren't used to worked. It's a good thing, but the stretching will help get that acid moving and elliviate the soreness. Also, be sure to drink plenty of water to replenish those sore muscles and eat lots of protein to repair them.

As far as working out today, take the day off from strength training and just go with some cardio. Walk, jog, or elliptical are good forms of cardio to make sure you're staying active but will allow those sore muscles to rest and repair themselves. Keep it up! That soreness is a good sign!

Not the soreness she is talking about, lactic acid build up in muscles is reduced and removed within about 15 to 30 minutes after an exercise routine is completed. DOMS is something completely different. Oh, and FYI for all, lactic acid isn't produced from muscles that aren't used to being worked in a certain way, it's produced when the muscles become anaerobic, whether you're a trained sprinter after 3 simultaneous 400 yard dashes or a person who hasn't worked out in 20 years and tries to sprint 50 yards, you'll both build up lactic acid, and you'll both get rid of it in minutes after you finish.

End6ame

Dude, you should read my first post in response to OP’s. I already recommended rest to her. My problem was with your blanket statement of “What you should NOT ever do is attempt to "push through" the soreness”. My entire point is that IF YOU HAD SUFFICIENT REST and are still sore, it can be beneficial to push through it.

That's all well and good, but you didn't SAY that in your reply to my reply, you didn't even imply it or refer back to your original post, and you failed to noticed that the OP said she had worked out full body 8 days out of the last nine (she wasn't giving herself 1 to 2 days rest at all). I don't care if you have a problem with my statement. It's my belief, based on my training and research, that soreness (and muscle soreness is different from muscle stiffness that you have after multiple days of rest) requires rest. 24 to 48 hours of rest and recovery. Light cardio and stretching is allowed because it doesn't overly tax muscles and allows for improved blood flow.

Maybe you misunderstood what I mean by push through the soreness, I don't know, but that means go back the next day, when your muscles hurt and try to work them in an intense manner.

What ever, I'm done with this conversation, there's nothing constructive to add to it.

I think we agree. we are just approaching the topic differently and omitted some information in our points.

mama4bee

I just started running again last week and was soooo sore! I found that doing some yoga before and after helped out a lot! On my "off" days, I try to do a workout that is easier, like walking and ball workouts. Do you have a rotation schedule? Like core one day, legs the next and so on? That can help with soreness too. Good luck and keep going! Sounds like you are off to a fantastic start!

gregthegroove

So since starting this program I have been working out like mad! 8 out of the last 9 days trying different things and working ALL muscle groups. Problem is, I'm sore today and think my body needs rest but I want to do more! At least get in some cardio and burn some calories. I feel I could push myself through the soreness but I want it to get better and go away and not make it worse, or do any damage. Suggestions?? I feel lazy if I don't do some form of exercise.... (BTW I have NEVER been this motivated before and it feels GREAT!!!!)

I would just do some cardio and stretch. If cardio even hurts or is discomforting, try taking down the level a notch or 2 or do some fast walking or treadmill to burn some calories. Id def stay away from weight resistance.

AlSalzman

Good advice... thank you! I have mix for whey protein shakes from GNC as well that I was planning on having for lunch today as the girl from GNC also suggested I have more protein. Had tuna for dinner last night and planning on chicken tonight,. Thanks so much! What a great learning experience this is. LOVING it! :happy:

Unsolicited "two cents" here - GNC advice is hit-or-miss, largely due to the cross-section of whom is working there. Some are very versed in diet and exercise by way of formal study, some are enthusiastic amateurs that have developed their knowledge through their own experiences, and some are trainees, salespersons, and shelf-stockers that don't know anything that isn't printed on the label. You're dealing with the whole spectrum. There is also a good chance that the person advising you is being compensated based on the sale of a particular product, regardless of whether that product fits with your goals. I've had a couple ex-employees tell me that there are spiffs and perks in place for sales of certain items, despite the company's formal line that it is health-focused, not sales-focused. So, they may be on the mark, or they may be well-meaning and/or well-informed, or they may be flat-out wrong, or they may be trying to sell you something out of self-interest and not care about whether it works for you or harms you.

Personally, I had a salesperson recommend a powder with a protein level waaaay in excess of what my exercise level demanded. Shame on me for choosing to use it without doing further research. Had I checked with someone more versed in exercise science and diet, I would have learned that I was both wasting money and endangering my kidney function with what was, for me, a fairly extreme protein-loaded diet. Thankfully a routine check-up warned me that something was off and I was able to adjust.

I'd still suggest locating a sports nutritionist in your area. They'll assist you for a small fee (much less than medical bills, IMHO) and work in your best interest - not in the interest of the store.

SHBoss1673

Unsolicited "two cents" here - GNC advice is hit-or-miss, largely due to the cross-section of whom is working there. Some are very versed in diet and exercise by way of formal study, some are enthusiastic amateurs that have developed their knowledge through their own experiences, and some are trainees, salespersons, and shelf-stockers that don't know anything that isn't printed on the label. You're dealing with the whole spectrum. There is also a good chance that the person advising you is being compensated based on the sale of a particular product, regardless of whether that product fits with your goals. I've had a couple ex-employees tell me that there are spiffs and perks in place for sales of certain items, despite the company's formal line that it is health-focused, not sales-focused. So, they may be on the mark, or they may be well-meaning and/or well-informed, or they may be flat-out wrong, or they may be trying to sell you something out of self-interest and not care about whether it works for you or harms you.

Personally, I had a salesperson recommend a powder with a protein level waaaay in excess of what my exercise level demanded. Shame on me for choosing to use it without doing further research. Had I checked with someone more versed in exercise science and diet, I would have learned that I was both wasting money and endangering my kidney function with what was, for me, a fairly extreme protein-loaded diet. Thankfully a routine check-up warned me that something was off and I was able to adjust.

I'd still suggest locating a sports nutritionist in your area. They'll assist you for a small fee (much less than medical bills, IMHO) and work in your best interest - not in the interest of the store.

I would 100% agree with this. I've heard some, lets just call it "interesting" advice from GNC guys (it's always the guys for some reason with me, the women in GNC seem to always veer away from me, what's that about, do I secretly smell or something, why wouldn't my wife tell me if I did?). Anyway, I always research what I need, then browse over to the GNC site to see if they have anything close, I never go in there without knowing the product I want, and usually call ahead to see if that store is carrying it. Otherwise you gotta browse the shelves and that's when they walk up and start trying to sell stuff to you.