Insanity and sore muscles, need advice

I felt really sore when I first started as well. Make sure you stretch really well. Don't worry it will get easier

Ibuprofen, warm up exercises and stretching before work. It will get better. Don't stop!

Boost your potassium! I'm not /sure/ of the science behind it, but it has always worked for me. Have a banana and some sweet potatoes and you'll start to feel better.

Drink TONS of water. That, and some pain reliever, really does help. Drink an extra 2-4 glasses, at least. I didn't believe it, then tried it, and it does help, a LOT!!

If you're new to intense\this training, then maybe it's a shock.
Before exercise, warm up. Just do the same movements as the workout, but lighter resistance for a bunch if reps, so it's not a shock to ur system.

After workout, cocoa can help relieve pain. I think doing a 'bar hang' after lifting helps.
I recommend using the Power Plate post workout to stretch statically.
Also do deep knee bends n stuff after.
Tiger balm or ;CAUTION: 'chilli muscle rub' lightly applied before bed. TINY amount.
Then sleep in a jogging suit. It warns you up like HELL.

Honestly, I do this myself. Having deep tissue massage, hot cupping or acupuncture reeeeally help.

Secret weapon/ jump rope skipping whilst breathing deeply: will loosen up every single muscle in your body.
Use a 'speed' rope. Believe. U think ur too stuff but you'll do it., not on concrete tho.

If you're sore don't train for a few days. Maybe a week. Eat well, balanced fats n proteins and keep moving.

Enjoy it. After a while you will get to the point where you cant get yourself to be sore, no matter how hard you work/lift. I would kill for that burn.
Nothing but good stretching and working out that lactic acid will help. Just give it a few days...and for the love of God dont let the soreness discourage you continuing to bust your *kitten*! It will get better I promise

Epsom salt in a bath! It's my go to pamper reward for working out esp hard.

Epsom salt in a bath! It's my go to pamper reward for working out esp hard.

Oh I LOVE baths! There are so many different things to do with baths!

I take this one bath sometimes with epsom or sea salt and baking soda, and I just float in it. It's supposed to be a detox but remember, bathing in salty water will dehydrate you so bring a nice big glass of water or tea in there with you. And don't stay in there longer than 20 minutes.

If you have any essential oils or aromatherapy around, they can really add to your bath experience.. lavendar is my favorite, but you can add sage, eucalyptus or chamomile. Anything relaxing for you will help relax your muscles

Epsom salt in a bath! It's my go to pamper reward for working out esp hard.

Add some lavender essential oil to the epsom salts and it's like a spa retreat. The magnesium in the epsom salts is absorbed by the skin and takes care of the aches. Works like a charm for me after a race!

Advil and use the foam roller if you can find one. They definitely help. Don't do any static stretching before the workout though, save that for afterwards. You can actually do MORE damange by static stretching cold muscles. Stick to the warm ups in the videos for stretching.

It will get better as your body adapts. But personally, I don't feel like I've worked hard enough if I'm not at least a little sore the next day.

Have fun and DIG DEEP!! :flowerforyou:

I know what you mean! After the first two days, I couldn't walk - it felt like my calf muscles had been ripped in half. I ended up just going slower, and did the first two weeks of the schedule over 3 weeks. Now I get the sore "I worked out" muscles, but no enduring pain. It does get better!

Keep going! I'm in my first week of Insanity too and I'm not going to lie I'm pretty sore. It was hard to get out of bed this morning. I did todays workout anyway and I'm not as sore. If you keep stretching, drinking water, and keeping pushing you'll feel better soon!

Whey protein and L-glutamine

Try a banana before your workout and lowfat chocolate milk after.

The soreness is only that bad when you first start. It's an effect of the body moving in ways it isn't used to while under heavily load. As the body adapts, you won't feel soreness of that degree anymore. You'll still feel a lingering soreness the day after, but it won't be enough to affect your day to day life and will feel pretty mild compared to this.

It's important to FEEL YOUR BODY though and distinguish whether it's joint pain or muscle pain. If you feel it in your JOINTS and not your MUSCLES then STOP RIGHT NOW. You're doing something wrong and it's going to injure you if you keep it up. Don't get back on it until you figure out what you're doing wrong and fix it, or, if it can't be fixed, switch to a program that doesn't have you doing it.