How much pain is normal?

droogievesch

I did the first day of 30 day shred yesterday and I am SORE. I'm not talking a slight uncomfort, I'm talking like not being able to move. I can't walk down stairs with out using the railing as a crutch (pressing down on it to lesson pressure on my legs) and I can't sit on the toilet without serious help (either my fiance or the safety bar). I have tried stretching them out, I've tried laying down, I've tried "pushing through it". I am supposed to do Day 2 of it today, but I'm not sure if I should wait until I can actually move without wanting to scream.

aproc

I've had days every once in a while where I want to yell when trying to sit or get up. Normally I push through it and work out but if your not able to do the workout properly because of it then take a day off to feel better. It's pretty normal if you haven't done a certain kind of workout or really push yourself.

myfitnessnmhoy

Working the same muscles while trying to stretch them and drinking plenty of water is the fastest way through muscle ache. So re-do day 1 at a lower intensity if you can, or just hobble around in a pathetic walk if you must, but keep moving!

NOTE: If at any point you feel SHARP/STABBING pain in a very localized area, and especially if that area is a joint, STOP and seek knowledgeable assistance before continuing. Muscle ache, even really bad muscle ache, is good for you. Joint pain or sharp pain may be a sign of problems.

droogievesch

Okay, thanks! I think I'll try my best to push through it. There are plenty of upper body exercises I can do. Anything you know of to help my current pain?

Sabine_Stroehm

Muscle pain?

Joint pain?

What kind of pain?

myfitnessnmhoy

Okay, thanks! I think I'll try my best to push through it. There are plenty of upper body exercises I can do. Anything you know of to help my current pain?

- Water. Lots of water.
- Stretching. Helps work the lactic acid out of the muscle. Always warm up a muscle before stretching it.
- Massaging/rubbing the sore muscle, again works lactic acid out.
- Lower-intensity but continued activity of the same muscles, again helps keep blood flowing to the muscle and works out lactic acid.
- Then lots more water.

Stressing this again: If the pain is very sharp and localized or feels "inside" a joint, STOP!!!!

Edit: Side note - this is also not a competition - if your muscle pain exceeds your tolerance for pain, it's perfectly OK to exercise the muscle really gently for a couple of days, or even not at all. When the pain subsides (which it will much faster if you exercise it, even lightly!) it will be stronger and ready for the next level of intensity as long as you're getting enough protein to effectively rebuild it and taking in enough water to support the healing/strengthening process. So don't feel like you have to be superwoman or anything - do what feels right.

droogievesch

Thanks again, and I should have specified it is muscle pain on the top of my thighs. I will get back up on the horse so to speak thanks guys (and/or girls).

Sabine_Stroehm

Thanks again, and I should have specified it is muscle pain on the top of my thighs. I will get back up on the horse so to speak thanks guys (and/or girls).

Muscle pain? Oh, I know it well. It may be worse tomorrow. :-)

myfitnessnmhoy

Thanks again, and I should have specified it is muscle pain on the top of my thighs. I will get back up on the horse so to speak thanks guys (and/or girls).

Yup, know that particular one really well. Going down stairs makes you feel about 120 years old, and everyone around you looks at you funny.

Had the exact same thing happen a number of times this Spring when I kept upping the intensity of my workouts (you should have seen me after I climbed two mountains on snowshoes in a day - damn that HURT about 2 days later, and I ended up walking down the stairs backward a few times much to the amusement of my co-workers).

The top of the thighs are big muscles. They'll hurt a LOT. Work through it as best you can, and they'll recover fully in a few days and you'll be able to make them hurt again at the next level of intensity.

Eventually you will find the "I've pushed myself" pain becomes less intense as your strength comes up, and you'll learn to love it as that oh-so-gentle ache that says you did JUST ENOUGH today to expand your horizons.

droogievesch

Thanks again, and I should have specified it is muscle pain on the top of my thighs. I will get back up on the horse so to speak thanks guys (and/or girls).

Muscle pain? Oh, I know it well. It may be worse tomorrow. :-)

Ughhhhh! Today was definitely worse than yesterday (i was hoping going to sleep would help it...nope).

Does ibuprofin and/or heat help at all? Should I ice my legs?

Matthewgd24

ice..it will reduce muscle swelling, which is causing the soreness...but yes it's pretty normal especially when youre body isnt used to it...give it about 2 weeks and youll feel great after a workout, and the next day you wont feel a thing. it's just because your body isnt used to it...definitely ice the sore spots and get lost of rest at night

Matthewgd24

you can also try buying a foam roller, and roll out the knots...it hurts, but hurts sooo good

caraiselite

i (used to) never exercise, except for going grocery shopping once a week.
i started shred 2 weeks ago, and i was never in so much pain i couldn't walk.
stick with it though. i mean, i was sore, but it really does get easier, and you can notice a difference in your stamina for sure.
take a day or two off.