Sore after workout heavy lifting

Maybaby100

So, I just did my first heavy lifting session yesterday and every muscle in my body is screaming at me. Doing anything hurts, so bad that I feel like doing a whole lot of nothing. I really feel like I've been hit by a bus to put it mildly! I've tried a couple baths. I did do a 4 mile walk today, because my eating was horrid. I could seriously curl up in a ball and stay in my bed. What to u do to alleviate soreness?

I am suppose to lift again tomorrow. The thought makes me want to cry! I want to do this, but I need to get through this part.

KatieMae75

Give your body a good 48 to 72 hours to recover between lifting sessions whe you get that sore. I haven't found the trick to completely feel better after a heavy workout, but I have found a hot epsom salt bath, lots of water, motrin, and movement help. I know moving is the last thing you want to do, but the longer you don't move, the stiffer you'll get.

angel79202

Did u work out with a trainer?

ubermensch13

Question: Is this a new routine? Or have you being doing it for weeks?

If it is a new routine, this is very normal. When I started my Squat/Deadlift routine, I walked like John Wayne for a week. After my first 2 crossfit classes, i couldn't lift my arms over my head to wash my hair. Your body is using muscles it hasn't used before at this level, over time the soreness might remain a bit, but it won't be nearly as extreme. When you are first starting heavy lifting routines, I recommend giving yourself rest days inbetween your lifting days.

ubermensch13

Oh, and stretch for at least 15 mins after your work out.

tubaman58

Oh, and stretch for at least 15 mins after your work out.

but gently.....

dsmpunk

Yep, completely normal. The next day is sore, the day after the next is the worst

After you get used to the routine, it just becomes a dull ache. Call me weird, but I have grown to like it.

wmagoo27

Muscle soreness will go away as time goes on. After a few weeks, it won't be so extreme. For the time being, a cold shower and some ice packs usually works for me. Lots of stretching and some light exercise will loosen up the muscles. Go for a walk and maybe try some yoga. You should also probably up your calories a bit on workout days, and up your protein intake. Maybe 100-200 more calories, with 10-20 more grams of protein. You can ease your calorie intake back down once you become more accustomed to the lifting.

grward612

every muscle in my body is screaming at me

If you are lifting heavy, most people would suggest that you work certain muscle groups at a time. Sounds like you did a total body workout. I would suggest selecting muscle groups and working only those muscle groups, then the next workout select a different muscle group. By the time you make a rotation, your muscles should have recovered from your first workout and ready for their turn in the rotation. If you are in as much as pain as it sounds, you certainly shouldn't hit the gym just yet.

jcomley1

To stop the lactic acid build up in your muscles when you stop exercising, give yourself fifteen minutes to stretch out your body after a work out.

Once you understand how muscle is formed, it makes sense that your body is sore. In layman terms, the muscle gets microscopic tears in the tissue when you lift heavy weights or push it to its extreme, as the tears heal they rebuild stronger and bigger and become harder to tear. This is why the more you lift weights, the harder it is to get that "i cant walk its too painful to move" feeling. So you keep having to increase the weights and work harder. So enjoy this stage whilst you can!!!
ps This is why rest is essential - if you dont rest, you dont have time to heal and rebuild and you keep tearing the muscle leading to injury.

Some people find that increasing protein intake when lifting aids a quicker muscle recovery. So give that try!
As the saying goes: no pain no gain!! keep it the good work!

meshashesha2012

it helps to wear compression clothing
do dynamic stretching

if you're lifting close to your 1RM then there will be a certain amount soreness always because you are essentially creating muscle tears (this is in turn causes them to rebuild stronger)

after your workout do some stretching or foam rolling (even better), drink lots of water. if you have time, take alternating hot and cold showers or hot and cold ice baths. what i like to do is take a cold shower afterwards, then soak in the hot tub, then take another cold shower and finally a warm one (cus i hate ending on cold)

finally eat your calories and your protein and get your sleep since HGH, a hormone that helps rebuild muscle, is mainly released when you are sleeping.

the next day you might have some soreness, just get up and move around.

massage or it's cheap cousin foam roller is a good addition to any lifting program

Brian_VA

Muscle soreness as you describe is not necessary to move into a new or more strenuous routine. It is not good to go from none to heavy lifting in one workout. A few transitional workouts where you are doing some of the new movements with lighter weight to learn the proper form, and gradually adding more exercises and weight in transition. This will mean a few weeks of mild to moderate soreness that enable you to keep working out, doing more each workout. A couple weeks in your body is ready for progressive adding of heavier weight. The extreme soreness you are describing will require some rest to recover. But not the end of the world. Let your body rest and recover for a few days until the soreness seems to subside. Then go back for a lighter session or two to work through the soreness and tightness. Then start the transition.

DrMAvDPhD

Lots of water, ibueprofen. I find heat to be more helpful than ice, but others like the ice better. Some people get it bad the next day, some people two days later. If you are feeling super bad today, there is a chance you'll be fine by your workout tomorrow. If you are just getting into lifting, I don't think it'd be the worst thing ever to take two days off in between instead of one.

Maybaby100

Thanks for the suggestions. I do like to feel sore after a workout, but I'm not sure about this sore haha! My 3 year old lightly kicked my in the back and I was in some serious pain! I will try some of your suggestions. I am going to try the strong lifts 5x5 program. Yesterday I didn't do it. I just did dead lifts, squats and some pull ups and arm stuff. I'm excited to try 5x5 and that's why I really want to recover.

No I didn't use a trainer and yes it was the first time.

asgard825

Im fairly new to this to--Make sure ur getting urself enough Protein to help ur muscles heal and grow. I found once I jacked my protein my recoupe time dropped an muscle mass became really noticeable. There are a few supplements out there that will get tune protein u need without the high cals or sodium. Keep at it-- good luck