Aching the next day?!?! What to do?

lukasmy2k
lukasmy2k Posts: 10
in Fitness and Exercise
Hey guys,

I have been a member on here pretty much just over a year now, I have lost 23 MFP lbs and I lost 26lb before starting the site, I was diagnosed with 2 ruptured discs in my spine 12 years ago which caused me to go from a healthy 10.5 stone to 18stone , during the healing time all my muscles have degraded over the 11 years I was unable to walk/exercise properly, now I am exercising I go so far then I am really sore and it causes me to stop for a few days, I lose motivation and then start up again which is causing my weight loss to yoyo.

What do you guys do when you exercise heavily(I play basketball for 2 hours) then wake up the next day walking like an 80yr old man with a stick up his backside? Any tips on whether I should push through it, rest it etc.? its just frustrating as I would ideally like to lose a further 28-35 lbs. from where I am now.

Appreciate your help also I do stretch out properly after exercising! before that's listed as a reason lol

Luke

Replies

  • NutellaAddict
    NutellaAddict Posts: 1,258 Member
    Go see a doc.
  • wswilliams67
    wswilliams67 Posts: 938 Member
    If it's direct back pain, try an athletic back brace while playing. You may also want to see a doctor. I'm sure playing basketball isn't good for your back injury. Try some other exercises that don't impact your spine.

    For muscle pain, try some BCAA's you can get them at any supplement store (try Vitamin Shoppe or Total Nutrition) I use the powdered kind and mix it with a bottled water. Drink it 30 minutes prior to your exercise then another bottle afterward over a couple of hours.

    You could also try some Glutamine complex as well.

    I used to get crippling soreness after a heavy lifting day. Started with the supplements and now they are just mild aches, if any pain at all.
  • Davina_JH
    Davina_JH Posts: 473 Member
    Ask a doctor?
    Other than that:
    Hot bath with epsom salts.
    Heating pack.
    Rest a day in between.

    Maybe you need to build your muscles back up from all that degradation...possibly starting "too strong". If it's causing your weight to yo-yo, I would ease up. Strength training, if it's doctor approved!
  • MelStren
    MelStren Posts: 457 Member
    Go see your dr. and ask him to put you in touch with a re-hab specialist! If that isn't an option for you then I'd suggest you stop playing ball for 2 hours and find an activity you can do that will keep you healthy without hurting you.

    Lifting light weights and body weight exercises will strengthen the muscles in your back and eventually make it possible for you to go back to playing ball. Adding muscle strength will also help you burn off some of that weight you want to keep at bay.

    But you should run all of that by your dr. first!
  • almcginn
    almcginn Posts: 15 Member
    Agree with JackDiesel, as most of us are NOT certified physicians. However, I can tell you that I encounter similar problems when playing sports that involve jumping/sprinting. I felt invincible until about 31 years of age (I'm almost 38). One of the drawbacks with aging is that your body take long to recover, hence why professional athletes retire eventually.

    Here are some ways I combat the soreness, however:

    -Eat right. I eat a lot of protein a day to rebuild broken down muscle.
    -Motrin/Ibuprofen the day or two after, especially if you have issues with achilles/calves/lower back (which I have)
    -Massage therapy. If you can afford it, this helps SO MUCH. Or train your significant other up accordingly :D
    -People say alternate hot/cold, but for me cold/cold works. Icepacks on the affected area to reduce inflammation/soreness.
    -KNOW YOUR LIMIT. This is one of the biggest challenges for me. I try to keep up with my subordinates, who are 10+ years younger than I am. Give yourself more time to recover.
    -Do interval/sprint training to condition your body to the starts/stops of competitive sports.
    -Sleep more. If you are training hard, you need more sleep. I'm amazed at how much more weight I can put up in the gym after I get 9 hours of sleep.

    Hope that helps any.
  • Francl27
    Francl27 Posts: 26,371 Member
    Well is it regular muscle pain from exercising or something else? If it's just from exercising it will go away in a couple days. When I started exercising 2 months ago it was agony the first two days, but it improved eventually.
  • lukasmy2k
    lukasmy2k Posts: 10
    Thanks for the replies guys.

    To clear a few things up, the doctor has cleared me for all exercise etc I have no worries about that its just whether or not I should just push through the pain of muscle ache or rest it, I just get frustrated that I get some good progress then I have to stop.

    I have a lot of protein in my diet and I take my multi vitamins etc I'm just so annoyed I am taking so bloody long to lose the weight! I guess my only choice is the doc and look at possible hyperinsulinemia etc

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