Q on exercise and post exercise pain

Jaymie

I have had a break from exercise due to some health problems....

BUT I have a question about exercising as before my body caved in I was an avid exerciser.

I find that I can run for a fairly good amount of time and I don't feel too tired or sore while I am running, however the next day or two my body is in sooooo much pain!!! Even with strength training I can keep pushing myself no problem but the next day I cant move.

I realise this post pain is normal (or maybe its not??).. but my query is should I not be feeling some of this pain while Im exercising so then I can ease up and either stop or slow down?

I read and hear people say keep pusing yourself a bit harder when you exercise. But if I do that my muscles are so sore the next day. Will this post pain get better?

Do I wait til all the pain has subsided before I get back into running or weight training?
What is a good amount of time to give your body a break to recover? I realise every body is different but I was wondering how much time does most MFP members give for recovery?

Cheers
Jaymie

zebras

I would think that pain to the point of not being able to workout the next day would be excessive. You will have better long term results I would think if you exercise a little lighter so you could workout again the next day.

mrsyac2

It is very normal to be sore after working out especially after strength training. No you won't feel the soreness while you are working out it always comes afterwards-

and if you are sore before your workout the pain will ease during your workout as your muscles warm up.

Sore Muscles? Don't Stop Exercising
Delayed onset muscle soreness is common after exercise and usually means your muscles are getting stronger.
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.

mrsyac2

I would think that pain to the point of not being able to workout the next day would be excessive. You will have better long term results I would think if you exercise a little lighter so you could workout again the next day.

thats why you switch your routine especially when strength training switch the muscle groups you work daily or if you do full body workouts split them up throughout the week 3/4 full body workouts

Zara11

Perhaps warming up in the morning will help?

mrsyac2

"Anyone can get cramps or DOMS, from weekend warriors to elite athletes," says Torgan. "The muscle discomfort is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time."

But for the deconditioned person starting out, this can be intimidating. People starting an exercise program need guidance, Torgan says.

"The big problem is with people that aren't very fit and go out and try these things; they get all excited to start a new class and the instructors don't tell them that they might get sore," she says.

"To them they might feel very sore, and because they aren't familiar with it, they might worry that they've hurt themselves. Then they won't want to do it again."

Letting them know it's OK to be sore may help them work through that first few days without being discouraged.

mrsyac2

"Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn't visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes," says Draper. "So something like soreness can give people encouragement that they are in fact working the muscle."

Azdak

"Soreness can serve as encouragement in a workout program because people like immediate results. Muscle doesn't visibly [grow] overnight; nor does your time in the mile drop from eight to six minutes," says Draper. "So something like soreness can give people encouragement that they are in fact working the muscle."

My experience has been that this type of "soreness" DIScourages about 20 people for every one person it encourages, especially beginners.

For a beginner or deconditioned individual, there is absolutely no reason to push yourself that hard. You don't get into shape any faster, it just hurts more and increases the risk of injury.

It takes very little stimulus for a beginner to start seeing positive changes. By increasing frequently in small increments, not only is the demotivating pain minimized, but there is a great deal of positive reinforcement from the continuous improvement and feeling of accomplishment. By the time one is ready for more aggressive workouts, they can be more easily tolerated. Again, my experience is that the time it takes to achieve a certain fitness level by starting slow and taking baby steps is virtually identical to following a more strenuous routine.

Please let me emphasize that I am just using your quote as a reference point to add something to the overall discussion--my remarks are not directed at you.

I also realize that the terms "soreness", "discomfort", and even "fitness" or "motivation" are subjective terms and mean different things to different people.

To me, an incident of DOMS that leaves muscles painful to the touch, or makes it difficult for one to walk, get out of a chair, or perform other activities of daily living the next 1-3 days, or persists 4-6 days is excessive. In that case, I think a statement like the one you quoted--"Letting them know it's OK to be sore"--can be irresponsible (again, directed towards the author of the article, not you).

Even when starting a strength program, there is no reason not to take it easy at first. The consensus of evidence shows that, for a beginner, one set of 8-12 reps is just as effective as 2, 3 or more sets of a strength exercise. A 15RM weight is more than enough to initiate positive changes, it is easily tolerated, and it allows the beginner to concentrate on learning proper form, which is crucial.

arewethereyet

Stretching and breathing help a lot. If I work with the trainer, I am working harder than I EVER would alone........yet my soreness is minimal. I asked why and she pointed out she is always telling me to breath.

Also if I work out extra hard, the next day I do the 20 minute Slim and Stretch and viola, the pain is gone!

Keep up the good work:flowerforyou:

April0815

I am never sore to to the point it is painful. I work out with a trainer three days a week and she pushes me until I can't go anymore. During the workout my muscles may get tired once I have worked them. The next morning I may be a lil sore but after I start moving around and stretching I feel better. You need to make sure you have the proper form and you are working the correct muscles. Make sure you don't over extend when you shouldn't. There is just so many different reasons this can happen. The reason can very well be that you aren't conditioned enough. Just make sure you are very careful you don't want to hurt yourself.

mrsyac2

stretching is key- After your workouts stretch

April0815

stretching is key- After your workouts stretch

I agree completely. STRETCH STRETCH STRETCH. I am rarely ever sore, I stretch after my workout and I feel so good.

Jaymie

Thank you guys for your advice!!!



Im going to make sure I pace myself when I get back into it and do loads of stretching.. !!!

I cant wait for the day when my muscles will be able to handle alot of exercise! well I just cant wait to be fit again.. all in good time eh

:flowerforyou:

hasiangirl

I find that if i dont drink enough water through the day my muscles are sore ....... i dont know if thats the same thing and its weird but hydration is also key i think

April0815

I find that if i dont drink enough water through the day my muscles are sore ....... i dont know if thats the same thing and its weird but hydration is also key i think

I read somewhere that water is like lubricant to your joints.

hasiangirl

I find that if i dont drink enough water through the day my muscles are sore ....... i dont know if thats the same thing and its weird but hydration is also key i think

I read somewhere that water is like lubricant to your joints.

that would explain it then :flowerforyou: