i dont want to punk out
doyewole
Posts: 25
I started working out a couple days ago and i know its normal to feel sore and some pain but how do i know if I'm over doing it because my lower back hurts real bad and my thighs and calves are real tight and sore, to the point that i wanna take a few rest days . when i take a "few" rest days i find it hard to start back up
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Replies
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Totally take a few days to rest from 'working out', and use them to walk or swim.
In a few weeks your recovery will improve and you'll be able to work out more often.0 -
if you split up your body parts for different days of the week it will keep you in the gym more often.
Day 1: Legs
Day 2: Chest/Triceps
Day 3: Back/Biceps
Day 4: Shoulders
and you can fill in between these days with cardio or:
Day 1: Upper body
Day 2: Cardio/abs
Day 3: Lower body
Day 4: Cardio/abs
and repete how ever you like.
There are a lot of other ways to split. Just watch your form, don't go too heavy where you loose your form because then injury can occure. It will hurt, but keep it up, adding cardio days in between will keep you loose and less sore.0 -
^^agree with above
Do not do the same muscle group two days in a row- unless its cardio but even then you want to gradually increase your exercise.
Sounds like you did not stretch near enough. Instead of a rest day, I'd look online/ google/ youtube some stretching exercises and do that for 30 min for one day and eat a couple bananas (the potassium will help the muscles). Then you should be ready to take on your routine the day after. One rest/stretch day should be fine and then ease back into it - then STRETCH!!0 -
Up your protein intake to help with recovery and ice anything that's sore 20 min. on and 20 min. off for 1 to 1.5 hours after a hard workout. (I like to use a bag of frozen peas) Stretch before AND after a hard workout. Do some light walking or easy cardio on off days. The added light exercise will help get rid of the sore feeling. Don't forget to drink plenty of water.0
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I'm busy at work, but I hope someone in my FL comes by and offers some actual good advice0
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Muscle soreness is normal but shouldn't be bad enough that you can't work through it. I dont think lower back pain is normal though. What are you doing for exercise? If you are strenght training it could be because of bad form.0
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lower back shouldn't be hurting, you're doing something wrong0
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drink a ton of water and take some advil, take a day of rest if you need to but dont stop moving. On the days you are sore, go for a light walk or try some yoga!0
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You didn't specify what type of workout you did. Is your low back pain muscular or do you think you messed up a disc or something. If you're sure it's just muscular then work through it. I like to go for a short easy run when my muscles are sore to get things moving and keep everything from stiffening and locking up on me. Keep moving if it's muscular soreness.
If you think you jacked up your back go see a doctor before you do anything else. Disc issues are not to be taken lightly (I know, I did - not good).0 -
the pain is all part of the game.. keep going and you will come to love it. DONT GIVE UP.0
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Muscle soreness is normal and good. IF you worked out yesterday or a few days ago and are sore...it's called DOMS (delayed onset muscle soreness), that's a good thing. If you did a full body workout yesterday, rest today and get back in there tomorrow.
Or....go for a walk or jog today to get that blood pumping and I bet your muscles will feel better. Don't stop working out. Give yourself a day inbetween workouts, but get back to it!0 -
Maybe get a foam roller and roll out your muscles? What kind workout are you doing?0
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I started working out a couple days ago and i know its normal to feel sore and some pain but how do i know if I'm over doing it because my lower back hurts real bad and my thighs and calves are real tight and sore, to the point that i wanna take a few rest days . when i take a "few" rest days i find it hard to start back up
my advice, take 30 days off, workout for 3 days, then take 45 days off.0 -
stretching is key.0
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Try doing some yoga, or just some low impact cardio. I love the feeling of being slightly sore, it means I worked hard.0
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Without knowing the exercise, my guess from your complaint is that you were running on a treadmill or something similar. Make sure you are not running on a zero incline, you should always have some incline, even if a tiny bit.
I do agree with stretching but a lot of training studies show that the stretching is most needed AFTER a work out. This is when your muscles are most pliable.
If you are running, you should be starting with a few minutes of walking to warm up, then gradually increase your speed. Cool down in the same manner, then stretch. Don't just flop onto a chair or hop in the shower. Just because the run is over doesn't mean your responsibility for taking care of your body is over.
I would stagger running days with strength training, and make sure to focus on ab work. Lots of people don't realize that when their back hurts in the lumbar region, it is often because their abs are not strong enough and their back is over compensating. Also, treat yourself to an epsom salt soak once a week at least and massage muscles underwater. It feels amazing!0 -
Muscle soreness is normal but shouldn't be bad enough that you can't work through it. I dont think lower back pain is normal though. What are you doing for exercise? If you are strenght training it could be because of bad form.
mostly Pilates and medium cardio i haven't lifted any types of weights, and any time i start back exercising my back always gives me problems0 -
You didn't specify what type of workout you did. Is your low back pain muscular or do you think you messed up a disc or something. If you're sure it's just muscular then work through it. I like to go for a short easy run when my muscles are sore to get things moving and keep everything from stiffening and locking up on me. Keep moving if it's muscular soreness.
If you think you jacked up your back go see a doctor before you do anything else. Disc issues are not to be taken lightly (I know, I did - not good).
Cardio and Pilates0 -
^^agree with above
Do not do the same muscle group two days in a row- unless its cardio but even then you want to gradually increase your exercise.
Sounds like you did not stretch near enough. Instead of a rest day, I'd look online/ google/ youtube some stretching exercises and do that for 30 min for one day and eat a couple bananas (the potassium will help the muscles). Then you should be ready to take on your routine the day after. One rest/stretch day should be fine and then ease back into it - then STRETCH!!
i stretch daily regardless if i exercise or not its a habit I picked up from when i used to cheer0 -
Muscle soreness is normal but shouldn't be bad enough that you can't work through it. I dont think lower back pain is normal though. What are you doing for exercise? If you are strenght training it could be because of bad form.
mostly Pilates and medium cardio i haven't lifted any types of weights, and any time i start back exercising my back always gives me problems
Work on abs - helps support the way you carry yourself, can help with the back issues. I also do hamstring stretches specifically, a physical therapist showed me some back in my 20s when I was having chronic lower back pain, and they work miracles. Here's a random website with stretches, look for more and find what you like:
http://www.spine-health.com/wellness/exercise/specific-hamstring-stretches-back-pain-relief
Edit: I also had lower back pain when I started using the treadmill, but it got better and as another poster said a slight incline feels a lot more comfortable.
Edit #2: I also found out back when I was having back pain that I have a slight curvature of the spine and my hips are not even. A visit to a chiropractor may be very helpful.0 -
So what you're saying is that your back hurts for a couple of days when you first start exercising, but after that you can do it pain-free? Or are you continously in pain even after a while? If that's the case i would see a doctor.Muscle soreness is normal but shouldn't be bad enough that you can't work through it. I dont think lower back pain is normal though. What are you doing for exercise? If you are strenght training it could be because of bad form.
mostly Pilates and medium cardio i haven't lifted any types of weights, and any time i start back exercising my back always gives me problems0 -
you just started working out. therefore your body is not used to anything you have just done to it. do not stop... what you are feeling is the DOMS... delayed onset of muscle soreness. This is a good thing. what is not good is if you hurt sooo bad you cant possibly move as in skeletal pain. muscle soreness is a good sign that you have woken up those parts from a very deep sleep. make sure you rest well and drink plenty of water. keep going whatever you do dont stop. this too shall pass and before you know it you will be adding more weight to your strength training and getting stronger by the day!!! . keep going DOMS is a good thing!0
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Separate each body part trained by at least 72 hours. E.g. train arms, don't do them again for 72 hours. Best IMO is a 7-8 day split, training each body part over about 8 days in total and the beginning again. May take you 2 weeks to train the whole body but you'll get good results as each part will be fully rested.0
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Lower back soreness is okay, pain not so much. It is normal though to be sore especially just starting out. Water, rest and good food.0
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I totally read this as "idw to put out." sorry. now. Serious.
Take a rest from your serious exercises and do some low impact, stretching based stuff. pilates, yoga, swimming. that way you're not getting out of your groove, just taking an active rest!0 -
take a break for a couple days, then go back to something light like the others are suggesting.
always stretch after you are done with your workout
eat protein after you are done with your workout0 -
thanks for all the suggestions guys0
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I started Pilates a couple of weeks ago - very, very beginner stuff - and found that initially some of the poses (the yoga types, especially, where you lay on your stomach and raise yourself with your arms) freakin' KILLED my lower back. It HURT. I decided to space it every other day to give my back a chance to rest.
After a week and a half of that, it didn't hurt near so much. I've now upped it every day - I can still feel it, but it hurts less and less everyday. It may just take time for your muscles and bones to become more flexible - giving yourself rest days is not a bad idea.0 -
I started working out a couple days ago and i know its normal to feel sore and some pain but how do i know if I'm over doing it because my lower back hurts real bad and my thighs and calves are real tight and sore, to the point that i wanna take a few rest days . when i take a "few" rest days i find it hard to start back up
did you stretch after you worked out?
I had issues with the tight sore thighs and calves when I started doing barbell squats. I asked the trainer if the pain would ever go away and he told me I needed to stretch after EVERY workout. He all but took me by the hand and showed me where the stretching charts and mats were. I went and stretched that very day and the pain started to go away. Ever since then I just do more light stretching when I have any kind of tightness or pain.
do you have access to a hot tub or whirl pool? Soaking in one for like 15 minutes and taking a dose of ibuprofen should help. Also, WALK to keep your legs from getting tighter.0 -
I started working out a couple days ago and i know its normal to feel sore and some pain but how do i know if I'm over doing it because my lower back hurts real bad and my thighs and calves are real tight and sore, to the point that i wanna take a few rest days . when i take a "few" rest days i find it hard to start back up
did you stretch after you worked out?
I had issues with the tight sore thighs and calves when I started doing barbell squats. I asked the trainer if the pain would ever go away and he told me I needed to stretch after EVERY workout. He all but took me by the hand and showed me where the stretching charts and mats were. I went and stretched that very day and the pain started to go away. Ever since then I just do more light stretching when I have any kind of tightness or pain.
do you have access to a hot tub or whirl pool? Soaking in one for like 15 minutes and taking a dose of ibuprofen should help. Also, WALK to keep your legs from getting tighter.
aside from the cool down stretching at the end of the videos i dont stretch, do i need to do more that that ?0
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