First week of gym and the pain is unbearable

MaverickUK2K

Hey guys, this is more of a question than anthing else.

So I went to the gym for the first time this week in 9 years, probably the first time I've exercised properly for 7 and I absolutely LOVED it. I wanted to get up the next day and get burning more calories, however I woke up with really bad pain in my quads - I did an hour of exercise and at my current weight of 317lbs I thought i would be fine, and I was, until the next day.

Another day has passed and the pain in my quads are still insane, I can't, for example, lie on my back and put my legs in the air due to the pain. I want to know whether I should just go the gym and work through the pain, or whether I should let them heal and wait until they're pain-free again?

There was a particular piece of equipment that I used, which, after using it for 6 minutes, I got off and my legs were giving way under me - the same parts that are hurting now. How I didn't collapse on the floor (not through exhaustion, just my legs literally giving way) I don't know - I was quite worried to be honest, I assume this is normal considering my weight and the fact I NEVER exercise, not until that faithful day.

I'm quite pissed to be honest, I love the gym, but you wouldn't think that from my weight. Is there anything I can do to make healing time faster so I can go the gym more often? I assume with time, my body will adjust and I will be able to go more often naturally anyway. But yeah, I'd like to know whether I should be working through the pain (when I say pain, it really is harsh) or whether I should be waiting a good few days?

I wanna get up and go tomorrow, but something tells me I have no chance. Just walking hurts like crazy, especially when I bend my knees and my quads are supporting the weight as opposed to my knees.

Desperately want toget back there, argh! Stupid obese body is going to get put in to shape whether it likes it or not.

Advice, tips or info will be greatly appreciated and you will be helping me more than you can imagine, I really wanna go the gym.

Thanks in advance,
Nick.

babycook

I would say you overdid it. Me personally if the pain is unbearable I don't exercise. If it's still I push through it. Pain is your body's signal something is wrong. But then I've never had unbearable pain from working out. Except when I did squats wrong and threw my back out for a week. And no I didn't exercise then.

JoeMO

The fact that you want to get back in there is encouraging. Many would just give up.
Give your legs the rest they need and work your upper body a bit. Go easy, don't overdue it. Next time do that machine for four minutes instead of six.
Bottom line: If you go back too early and injure yourself you won't be able to go back for several weeks, so.....do what is best for your body

BrianSharpe

Have you iced the affected area? Ibuprofen? Sounds like you over did it and are paying the price.

Perhaps a session with a trainer would save you some pain (and reduce the learning curve) and develop a program suited to your current fitness level.

DavPul

Good news is that it never hurts this bad again. When training with someone new, I go really easy on them because no matter how little we do, there's going to pain. Lots of pain. And leg day is the worst.

Quickest way to flush the pain out is more exercise. I know that sounds antithetical, but it'll work. Tonight or this weekend, do some light stretching, then do a few sets of bodyweight squats, and a few sets of lunges if you can stand it. Then try to stretch a bit more now that your muscles are warm.

You should started feeling better almost immediately. Most people will tell you to rest, but in my experience, rest just has the pain lingering for a week and I'd hate to tell someone to keep popping ibuprofen for that long.

joeyplatypus92

DOMS.

its your body's response to exercise it isnt used to. by exercising more your body will adapt and you wont even notice it anymore. DOMS isnt related to muscle recovery, so dont worry. you can take ibuprofen if you want but NSAID's decrease protein synthesis so your call....

gills1974

If you use a protein powder designed for recovery it will help; don't forget to account for the calories.

ashtonvv

I would agree with the other posters, you probably went way too hard to start off. I tried 30ds at my heavest weight, puked and could not MOVE the next day so I feel your pain.

Go back to the gym, start with a light warm up, walking or a light jog to warm up those quads. I would keep the weight lifting to a minimum the first day or so back, just get those muscles moving again and STRETCH STRETCH STRECH, slowly, literally inch by inch you should feel your muscles starting to loosen up. There are also rubs you can get like A535 to soothe muscles, or a warm bath with some epson salts works wonders.

I hope you make it through this, it will get better!

MaverickUK2K

Thanks for all the replies guys. It's day 3 now and the pain is at an all time high, I believe what I'm suffering from is delayed onset muscle soreness, everything about it relates to my situation. It seems that the pain is so severe because the change from doing literally no exercise to an hours complete work out, according to a lot of stuff I've read online the pain shouldn't ever be this Deere again.

I hope so, I really wanted to get back in the gym today.

Catjag

Can you try hitting the pool for your next workout? When DOMS is really kicking my butt I will hit the water for a workout. Seems to help, at least for me.

MaverickUK2K

I'd love to go swimming but too self conscious at the moment to get the courage to do it