Suggestions for Muscle Pain Relief?

poeco76

Yesterday, I did something a little bit on the dumb side. I decided that I haven't been pushing myself enough so I was going to "punish" myself by completing as many push ups as I could. I ended up doing 450 of them. Mind you, I am extremely overweight, and the highest number I'd ever completed prior to yesterday was 150, and that was only at the coaxing of a fitness instructor, and after which I was in severe pain for a couple of days.

While I am astonished that I was able to complete so many, I am in pain today. I know that push ups are a full-body exercise, but truly everything hurts right now - stomach muscles, biceps, triceps, pectorals, shoulders, butt, calves (even my toes). Does anyone know if ibuprofen or aspirin will help with these aches, or is rest the only thing that's going to make a difference? I'm drinking lots of water and will make sure I get protein today, but I'm wondering if there's anything I should be trying.

Thanks in advance. :O)

poeco76

OMG! I would love to hear the replies. Too many squats then a run on the treadmill…..not a good day.

Yikes! I feel your pain. I'm hoping someone has some helpful suggestions.

knightreader

i over did it yesterday too. hit a mountain bike trail that was clearly above my ability. sore all over. my advice would be to stretch, drink water and do some type of light exercise to get the acid moving in your system. i plan on walking to the grocery store and back, nothing major but it is something that will help.

jimmmer

Keep moving..... worst thing you can do is just lay around whimpering all day!

You've likely stored up a massive amoint of lactic in your upper body. A melllow upper body routine with lighter weights/less reps will help. If pain persists for many days or is sharp in nature, then you've picked up an injury and need to rest it. (Just do lunges/squats/running/etc until it heals) - don't use it as an excuse to veg out!

Ainar

Take a warm bath and massage those muscles. That will increase the blood flow to muscles what will help to heal them faster. Doing some easy cardio or some easy weights will have the same effect. Move your muscles out a little, even if it hurts.

poeco76

Thanks for the suggestions! I definitely appreciate it. I have plans to still workout today (so, no whimpering here!), but I just wasn't sure if there was something specifically I could do to help alleviate some of the pain. I appreciate all of your thoughts - it's very helpful. :O)

Tricep_A_Tops

I take vitamin C pills and rarely get sore.

DBiddle69

I did the Spartan Run this weekend and am in the same condition....everything hurts, I am finding more and more bruises, and my aches have pains...but it feels GREAT!!!

Laoch_Cailin

Keep it light today. Maybe just a walk followed by a nice warm bath. I joined a bootcamp not to long ago, the day after I was fine, but the day after that I could hardly sit to pee lol. So Hoping after a light day today you'll be fine :-)

azzkikin

I did that the other day with my legs and for the next 3 days look like I just got off a horse walking all bow legged and all. It hurt like hell. But 450 push ups. Holly Molly girl nice job.

But yes the best answer is to move it. Hope you recover quick.

Jkmumma

Hot bath. LOTS of stretching throughout the day, massage, especially at what feels like knots, that's buildup of lactic acid. Keep moving, letting yourself get stiff is the worst thing you can do. Walk Stretch Massage Heat. Things that keeps blood flowing, and encourage that buildup to dissipate. Being still and whimpering in pain will make you stiff, and make it worse.

IF you have pain that's in the joints, as heavy peeps are prone to, which can be aggravated by high reps of anything, try some motrin to bring down the swelling, that'll help THAT. Motrin doesn't do anything for muscle pain after working out though, as it's not actually a pain killer, just an anti inflammatory drug, meaning all it does is reduce swelling. Any pain caused by swelling, and a good amount of it is, will be helped by the lack of swelling, Motrin has a market, because most pain is caused by swelling. Still doesn't work on muscle pain caused by a workout.

EDIT: somehow I read squats in where pushups should be, mostly because I'm still waking up... put in "things that move your arms" where walking is, though walking's good too.

JanaCanada

Advil and an epsom salt bath to detox.

KatieMae75

Take it easy today, but move. Keeping still you'll get stiffer and stiffer. Drink plenty of water, Motrin, and a warm bath in Epsom salts if you have some. It'll probably be a few days before you feel better, but you can get some relief doing this stuff. Great job on the push ups, that's impressive!

pt85

Massage - Then do a few more push ups!
Keep up the great work!
Let me know when you can do 1000
(More, It's called - hair of the dog that bit you!)

Kara1031

Something I have recently added to my routine that is helping with my sore tight muscles is a foam roller. It really hurts so good. I initially purchased the small one because of the price and loved it so much and felt it was worth purchasing the larger one. I roll before every workout and additionally when I am feeling tight and sore. When I first started it hurt, but the more I use it the better it feels. I purchased the ones that have the spokes because when I do get a massage, I always get the deep tissue sport type massage because I do a lot of lifting and am always sore/tight. There are also smooth foam rollers, but I need the deep tissue work. Do some research to determine what roller will work best for you.

Rachelmilloy

I'm no authority, but if you have access to a gym with a hot whirlpool, it seems to me that that would deliver a nice muscle massage. Hope you start feeling better soon!

Zomoniac

Deep Heat. And ask your doctor for Naproxen.

fcp1234

Wait......450 real push ups?

KatieMae75

Deep Heat. And ask your doctor for Naproxen.

Naproxen is also available over the counter as Aleve.

eatrainsmile

Pop a pill like aspirin or ibuprofen. It works.

EatClean_WashUrNuts

Lots of stretching, massage, and HEAT - Preferably in a hottub...I say heat, because most people cant stand an Ice Bath...

knk1553

Keep moving, do a light workout today, helps move the lactic acid out of your muscles. Heat (moist heat works best, so if you can't do a bath or shower, make sure you put a moist towel down underneat the heating pad that you're using) STRETCH, I've started adding in about an hour of deep stretching/yoga once a week and its worked wonders for my soreness. Also a recovery formula post workout (protein shake) works wonders to help with muscle soreness. An OTC anti-inflammatory can also help with pain relief as well.

LauraSS

For myself Epsom Salt and Baking Soda, a cup of each in a warm bath to detox the body from the lactic acid and Arnica, which is all natural and used by mountaineers for muscle soreness. It works amazing both in a rub on gel and better with the pellets. It is made by Boiron. Definitely do a very light workout today to help release some of that lactic acid.

Fozzi43

I like Epsom salts..really helps me, otherwise gentle stretching helps too


That's a lot of push ups!!!!

IslandRider

Capsacin cream works really well, but if you use it be sure not to get in a hot tub or a hot shower.

poeco76

Massage - Then do a few more push ups!
Keep up the great work!
Let me know when you can do 1000
(More, It's called - hair of the dog that bit you!)

Yikes! I will be ecstatic to do 1,000 push ups. :O)

poeco76

Wait......450 real push ups?

{giggle} Yes, 450 "real" push ups. That's the only way they let us do them in kickboxing, so I've been in training. I didn't think I would get to that many reps (and probably shouldn't have), but I was pretty excited. :O)

ilovedeadlifts

Anti inflammatories are always my last option for pain relief.


contrast showers (60 seconds hot 60 seconds cold)
epsom salt baths
liniments (tiger balm, icy hot, equiblock)
foam rolling
active recovery work. walking, light excercise.

after all 5 of those, if I'm still dying and need to feel better to train, then I'll consider NSAIDS.

heybales

Thanks for the suggestions! I definitely appreciate it. I have plans to still workout today (so, no whimpering here!), but I just wasn't sure if there was something specifically I could do to help alleviate some of the pain. I appreciate all of your thoughts - it's very helpful. :O)

Those are microtears from the heavy load you put on the muscles.

Sore means they are repairing still, getting stronger so if you do that again, you can do more.

Don't ruin the repair, or you just wasted the effort.

Anything should be gentle cardio just to help blood flow and get rid of waste products. It's not lactic acid, old understanding, that was gotten rid of yesterday within probably 5 min of the workout.

But don't work it out hard and press through it, you won't get the repair you could get.

You should see muscle swelling too as water is normally retained to assist with repair. And don't weigh yourself until the soreness is gone.

It's called Delayed Onset Muscle Soreness, DOMS. Just let the body repair.

poeco76

Thanks for the suggestions! I definitely appreciate it. I have plans to still workout today (so, no whimpering here!), but I just wasn't sure if there was something specifically I could do to help alleviate some of the pain. I appreciate all of your thoughts - it's very helpful. :O)

Those are microtears from the heavy load you put on the muscles.

Sore means they are repairing still, getting stronger so if you do that again, you can do more.

Don't ruin the repair, or you just wasted the effort.

Anything should be gentle cardio just to help blood flow and get rid of waste products. It's not lactic acid, old understanding, that was gotten rid of yesterday within probably 5 min of the workout.

But don't work it out hard and press through it, you won't get the repair you could get.

You should see muscle swelling too as water is normally retained to assist with repair. And don't weigh yourself until the soreness is gone.

It's called Delayed Onset Muscle Soreness, DOMS. Just let the body repair.

Good to know. I have always heard that it was lactic acid as well, so it's interesting to know that the lactic acid is gone pretty quickly. I did do a decent cardio workout this morning, but tried to refrain from a lot of upper body intensity... so, it sounds like that's probably what was best. Thank you! :O)

MemphisKitten

You need to remove the lactic acid that is built up in your muscles by flushing it out. . . drink LOTS of water. Also, after a workout like that you need to stretch all the muscles you worked for at least 10-20 minutes, minimum. Do some light walking, warm up your body, and stretch out 2-3 times throughout the day and repeat tomorrow because it will probably be worse then. Us Pole dancers get unique muscle soreness because of all the small muscles we use, and I like taking hot epsom salt baths before stretching to warm up, then using a foam roller, and follow with using a heating pad in bed on days that I am super sore. Here is a link for a foam roller if you don't know what it is: http://www.power-systems.com/t-foamrollers.aspx?gclid=CM27hICayrMCFSmCQgodgxAAmA :flowerforyou: