Sore Muscles from Weights - Any Tips to Help (ouch)

jacqui250
jacqui250 Posts: 53
in Fitness and Exercise
Hello

Would people like to share any tips they have to help reduce muscle aches after weight lifting. I'm not sure where I'm going wrong as I always make sure that I do a good stretch all over before and after. Whats making it worse is that I'm drinkning more water and visiting the ladies more often so getting on and off the toilet is a mission!! (lol)

Cheers Peeps

Replies

  • mogletdeluxe
    mogletdeluxe Posts: 623 Member
    You seem to already be doing all I would have advised! I'm a big supporter of hot baths (Radox Muscle Soak...mmmmm), and a willing person to give you a massage every now and then.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    The good news I'd that your muscles will stop being sore after lifting in a few weeks. It takes special effort for my muscles to be sore now, if they are sore I use a foam roller or a massage ball on any particularly tight areas.

    Make sure you are getting plenty of protein!
  • MrRazmoe
    MrRazmoe Posts: 4
    I would recommend pineapple juice and ballistic stretching. I find (and P90X also says) that before a workout, holding a stretch for no more than a couple seconds makes me feel more limber for the activity I'm about to do; but I do multiple quick stretches. Then after a workout or between workouts I will do static (slow and long) stretches. I hear that pineapple juice has enzymes that ease post workout soreness. =)
  • Marks281172
    Marks281172 Posts: 127 Member
    BCAA helps some with muscle soreness, but unless it hampers your next session i say enjoy the pain :)
  • jacqui250
    jacqui250 Posts: 53
    The good news I'd that your muscles will stop being sore after lifting in a few weeks. It takes special effort for my muscles to be sore now, if they are sore I use a foam roller or a massage ball on any particularly tight areas.

    Make sure you are getting plenty of protein!

    My fiance has introduced me to whey protien shakes and I have started to eat more chicken etc. Last night I squated 30kg!!! I'm on my way to joining club 100kg. When I told my fiance about your sqaut he was gobsmacked, he he he!!
  • jacqui250
    jacqui250 Posts: 53
    BCAA helps some with muscle soreness, but unless it hampers your next session i say enjoy the pain :)

    BCAA?
    I am sort of enjoying the pain as I know it means my body is changing :-)
  • ladyark
    ladyark Posts: 1,101 Member
    If you are having muscle soreness you are doing something right. That means you are challenging your body. It should subside after a few weeks unless you keep changing it up. I seem to stay in a state of soreness because i am constantly being pushed out of my comfort zone but the initial deep soreness i felt at first is gone. I also like to take a hot bath afterward and use epsom salts. Stretching is a must...it will help. As long as its not Pain you are feeling you should be fine. Also some ibuprofin afterwards will help.
    After my first session with a personal trainer i cursed like a sailor for 3 days every time i had to sit on the toilet. LOL Its gotten better...now i like the sore feeling...means im getting stronger and fitter!
  • jakiram
    jakiram Posts: 25 Member
    I recommend magnesium and vitamin b. And my mother used to say that the pain will be taken away by doing exactly the same things all over again. I too enjoy being sore. It´s always the second day after that is the most painful. :)
    It´s a sign that the exercise was done well.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    The good news I'd that your muscles will stop being sore after lifting in a few weeks. It takes special effort for my muscles to be sore now, if they are sore I use a foam roller or a massage ball on any particularly tight areas.

    Make sure you are getting plenty of protein!

    My fiance has introduced me to whey protien shakes and I have started to eat more chicken etc. Last night I squated 30kg!!! I'm on my way to joining club 100kg. When I told my fiance about your sqaut he was gobsmacked, he he he!!

    Good job! Make sure your form is good and keep pushing up the weight!
  • kirstyg1980
    kirstyg1980 Posts: 302
    Learn to love the pain - if I need to crawl upstairs I know I worked out well
  • GallyX0
    GallyX0 Posts: 8 Member
    My brother is a NASM trainer, and I was reading some of his books. It recommends a snack about half an hour after the workout with carbs and protein. It also suggests ginger as an effective anti-inflamatory throughout the day. Some pickled ginger on a salad or steeped in tea seems good, it even says candied ginger in trail mix should do the trick.
  • bbateman123
    bbateman123 Posts: 67 Member
    From what I understand, a good stretch before and after (which you are already doing) helps this alot. Also Increase your protein intake after a workout, it will help rebuild the muscles faster. My wife had the same problems and she started doing a protein shake with milk after her workouts and she said it helps tons with post-workout soreness.
  • pullem
    pullem Posts: 87 Member
    BCAA helps some with muscle soreness, but unless it hampers your next session i say enjoy the pain :)

    BCAA?
    I am sort of enjoying the pain as I know it means my body is changing :-)

    It's a food supplement, can get in powder or capsule form and does help reduce the pain from the DOM's, as does alternating hot/cold water from the shower on the area but ultimately enjoy the pain, it's your body growing stronger x
  • IronDame
    IronDame Posts: 275
    The pain is my favorite part. Love the pain!
  • kuntry_navy
    kuntry_navy Posts: 677 Member
    Glutamine supplement or eat alot of turkey which is a very good source for it. Soreness is good, pain is bad.
  • BSchoberg
    BSchoberg Posts: 712 Member
    I seem to stay in a state of soreness because i am constantly being pushed out of my comfort zone but the initial deep soreness i felt at first is gone.

    ^^^ THIS! I sometimes wonder if my butt, hamstrings & quads are ever NOT going to be just a little sore - but I kinda like it. :bigsmile:
  • BSchoberg
    BSchoberg Posts: 712 Member
    Learn to love the pain - if I need to crawl upstairs I know I worked out well

    No, no.... it's not the going up that tells you you had a good workout --- it's coming back DOWN those steps! LMAO
  • Cranktastic
    Cranktastic Posts: 1,517 Member
    I love every sore muscle I can feel. This please me very very much.
  • jrutledge01
    jrutledge01 Posts: 213 Member
    just continue doing the lifts that made your muscle sore on a regular basis and you won't get very sore anymore (from that workout)

    on that note, there is a ton of misinformation and (bull****) tribal knowledge about muscle soreness - edumacate yourself by reading the link below (it's pretty long)

    http://www.myosynthesis.com/articles/doms-muscle-soreness
  • Bethie_B
    Bethie_B Posts: 292 Member
    If everything isn't hurting, then I know I didn't work hard enough. Embrace it.
  • baptiste565
    baptiste565 Posts: 590 Member
    muscle soreness(delayed onset muscle soreness) is good. mostly caused by lactic acid in muscles. goes away in a few days. light cardio can help flush the muscles. good luck!
  • LisaMariaMuir
    LisaMariaMuir Posts: 14 Member
    Sometimes it helps to do a stretch of the muscle you've just worked out immediately so if you're using the bicep muscle, give your bicep a stretch before moving onto the next muscle group. Also continue to stretch afterwards for the whole body. Stretching is the most important thing you can do. The after your work-out, try to get some protein into your body within 20 mins for assistance in muscle repair - a small can of tuna in your gym bag will help or a protein drink but watch the carb content.

    Good luck with DOMS. It's a killer but such a satisfying feeling too!
  • rachel_challenge
    rachel_challenge Posts: 2
    cool water, will increase your circulation and you will feel better tomorrow. I just recently did a boot camp and at the end of the day we were dump in a cold water bucket....it really made a difference, good luck!
  • jonesie84
    jonesie84 Posts: 73 Member
    Water always helped me! I eat alot of bananas which are also good for you. I also learned to love the pain though. if i dont hurt, i didnt workout hard enough!
  • lkc2854
    lkc2854 Posts: 16 Member
    I've been alternating days of cardio/weight training with a warm water aerobics class and it really helps with the soreness. I go to the warm water aerobics class on M, W, F and do my cardio and weight training on T and Th. Working out in the warm water really helps to alleviate the sore muscles associated with the weight training -- especially when I bump it up on the weights every few weeks. I also have a moist heating pad that helps if I've REALLY overdone it on the weights.
  • shopgirl4119
    shopgirl4119 Posts: 1 Member
    Advocare's Nighttime Recovery is wonderful! Take at night before bed on days you have had an intense workout. Saved me plenty of times! I even took it last year after severely spraining my ankle to help it heal faster. Love it! www.Advocare.com/10026853
  • kirstyg1980
    kirstyg1980 Posts: 302
    Learn to love the pain - if I need to crawl upstairs I know I worked out well

    No, no.... it's not the going up that tells you you had a good workout --- it's coming back DOWN those steps! LMAO

    or trying to sit on the toilet lol
  • IronDame
    IronDame Posts: 275
    Learn to love the pain - if I need to crawl upstairs I know I worked out well

    No, no.... it's not the going up that tells you you had a good workout --- it's coming back DOWN those steps! LMAO

    or trying to sit on the toilet lol

    Or trying to get off the toilet.
  • ladyark
    ladyark Posts: 1,101 Member
    I seem to stay in a state of soreness because i am constantly being pushed out of my comfort zone but the initial deep soreness i felt at first is gone.

    ^^^ THIS! I sometimes wonder if my butt, hamstrings & quads are ever NOT going to be just a little sore - but I kinda like it. :bigsmile:

    Icy hot has become my fragrance of choice these days lol.
  • rkr22401
    rkr22401 Posts: 216 Member
    Savor the soreness. Pain is weakness leaving the body!

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