Questions about severly sore muscles.

TashiaMH

I just completed a rigerous 2 day training yesterday to keep up with my crisis instructor certification. I do this once a year and every year I'm sore from head to toe for 3-4 days. It hurts to walk, move, sit on a toilet, lift my arms...ect. Essentially every muscle in my body aches.

My questions:

How can I speed up the recovery?
How do I know if I've strained a muscle versus just having muscle stiffness?
Can hurt muscles make you retain water? (I only lost .2 lbs this week despite being very physical)

Also, my legs (knees) nearly gave out yesterday while walking around the house because my leges are so sore.

Weird questions I know. I just don't want to sit around for 3 days and end up gaining.

DavPul

1. Eat up. Ice any swelling or particularly sore areas. More around (walk or stretch)
2. Soreness is a dull ache. Strains are sharp pains focused in a particular area.
3. Yes. But I hope you weren't counting on a few days of activity to lose weight.

And yeah, that will happen. I strongly suggest that you begin a regular training program. Then the next one of these won't hit you so hard. Sounds like you could use it

amann1976

sore muscles is just a sign that you worked those muscles that usually dont get much work... unless you begin a routine this will continue to happen.

first time i worked out with a trainer i was sore for a week same thing the first time i did kettlebells

GCLyds

Lots of water will help flush out the lactic acid. Make sure you get enough potassium and magnesium as both are important for muscle function. Moving also helps. Light exercise like walking is good.

meshashesha2012

Lots of water will help flush out the lactic acid. Make sure you get enough potassium and magnesium as both are important for muscle function. Moving also helps. Light exercise like walking is good.

this is generally good advice but most muscle soreness isnt from lactic acid at all. it's from rips and tears in your muscles that need to repair stronger. the muscles swell while they are being repaired to help protect them from further "damage" and water is part of that swelling.

to help your muscles repair, eat your food (especially protein) and sleep your sleep since protein and hormones released while you sleep all are a big factor in repairing muscles.

other ideas are :
break out the foam roller or get a massage
take alternate hot and cold showers or baths
get up and move around. it doesnt have to be anything rigorous

my hip flexors, glutes and lats have been permanently sore since about april :laugh:

TashiaMH

Lots of water will help flush out the lactic acid. Make sure you get enough potassium and magnesium as both are important for muscle function. Moving also helps. Light exercise like walking is good.

this is generally good advice but most muscle soreness isnt from lactic acid at all. it's from rips and tears in your muscles that need to repair stronger. the muscles swell while they are being repaired to help protect them from further "damage" and water is part of that swelling.

to help your muscles repair, eat your food (especially protein) and sleep your sleep since protein and hormones released while you sleep all are a big factor in repairing muscles.

other ideas are :
break out the foam roller or get a massage
take alternate hot and cold showers or baths
get up and move around. it doesnt have to be anything rigorous

my hip flexors, glutes and lats have been permanently sore since about april :laugh:

Thanks!

Shua89

Potassium also helps rebuild your muscles so eat a few bananas over the next couple of days.