ouch.........squats :(

motivatedkarma
motivatedkarma Posts: 67 Member
in Fitness and Exercise
I am trying to incorporate some strength training, I know muscles help burn fat, but after I do squats I am in pain for 3 days... Can barely get up pain.. Is there anyway to ease the pain?
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Replies

  • ravenmiss
    ravenmiss Posts: 384 Member
    Are you squatting correctly? Is your form good? Do you use weight?

    When I started to do squats it was awful for the first week but now I'm squatting with 25kg weight :)
  • motivatedkarma
    motivatedkarma Posts: 67 Member
    i use no weights what so ever and i do it just like the people int the video lol, it is just my thighs that are in so much pain so i know its normal, but i cant take it lol
  • ravenmiss
    ravenmiss Posts: 384 Member
    I'm not sure then! Maybe try something less strenuous on the legs? Swimming, walking, running? Are you eating enough to fuel your workouts?
  • caesar164
    caesar164 Posts: 312 Member
    You need to continue doing them... As your body gets accustomed to them, the soreness will be much bearable and not as bad...
  • Escape_Artist
    Escape_Artist Posts: 1,155 Member
    Here's my personal opinion on the matter. I rarely ever get pain anymore since i workout constantly (weights, running and yoga) so its rare i get DOMs. However if i dont workout for even just a week when i get back to it the pain is quite terrible. Working out through it is what helps me the most, along with hot epsom salt bath and foam rolling.

    When i started lifting i would take days off training because of the pain but realised it was gonna be a never ending circle.

    Now there's a difference between DOMs and pain from an injury. You have to listen to your body too
  • cbhubbybubble
    cbhubbybubble Posts: 465 Member
    A couple months ago a half dozen body weight squats would leave me sore for 2 days. Now I can do a lot of them with no soreness and have started squatting with weights. If it's just your muscles rebelling from doing something new, keep it up and it will get better.
  • motivatedkarma
    motivatedkarma Posts: 67 Member
    Thank you I am def going to try the salts and a bath, good idea.
  • steve0820
    steve0820 Posts: 510 Member
    Here are some suggestions:

    *Form (critical)
    *Proper warm up and cool down (low resistance, or exercises that mimic the movement)
    *Proper nutrition before and after
    *Foam Rolling
    *Mobility (squat and sit in the hole for reps and sets, isometrics holds, etc...)
    *Accessory work for core, hams, glutes, quads
    *Salts and baths
  • felonebeats
    felonebeats Posts: 433
    My legs always hurt for a few days after leg day
  • tators19
    tators19 Posts: 18 Member
    What's a DOM?
  • PJPrimrose
    PJPrimrose Posts: 916 Member
    I understand being a bit sore but HURT, no. I agree with this:

    Here are some suggestions:

    *Form (critical)
    *Proper warm up and cool down (low resistance, or exercises that mimic the movement)
    *Proper nutrition before and after
    *Foam Rolling
    *Mobility (squat and sit in the hole for reps and sets, isometrics holds, etc...)
    *Accessory work for core, hams, glutes, quads
    *Salts and baths
  • SnuggleSmacks
    SnuggleSmacks Posts: 3,731 Member
    Hot epsom salt bath, with some sort of eucalyptus or other minty oil if possible.

    When you get out, rub in some lotion. Hard. Or better yet, have someone else do it.

    If you have a foam roller, use it.

    Take an ibuprofen for the inflamation.

    Work up to large numbers of squats. Start with something like 10 or 20 an add another 5 or 10 each day instead of jumping into 50 or 100 squats all at once.
  • stealthq
    stealthq Posts: 4,298 Member
    What's a DOM?

    delayed onset muscle soreness (DOMS sometimes shortened to DOM)
  • felonebeats
    felonebeats Posts: 433
    If my legs don't hurt for a couple of days after doing legs I haven't hit them hard enough.NO PAIN NO GAIN :wink:
  • NerdySamoan
    NerdySamoan Posts: 78
    Have to agree with whats already been said...

    The reason why they say squating and other powerbased exercises burn fat is because it incoorperates a large amount amount of muscels.

    If you have never squated before you are basically recruiting muscles which rarely get used and pushing them to be stronger.
    -Take a good amount of time to warm up and stretch, especially your quads, hip flexors and hamstrings.
    -maintain good form
    -stretch afterwards (especially before you go to bed)
    -And make sure you get some good carbs and protein into you as soon as possible

    This will hopefully minimise the onset of DOMs until you're legs get used to the movement.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    do you stretch properly after?
  • CharleePear
    CharleePear Posts: 1,948 Member
    I agree with everyone plus I like to do a bit of gentle yoga when I am sore, it seems to help long term and you feel great afterward.
  • kuolo
    kuolo Posts: 251 Member
    It gets better! I was in agony at first with no weight now I'm squatting with weights less than a month later and it's totally fine.

    You've got lots of good advice already, one thing to add is that I found some gentle exercise to get the blood flow into the muscle helped, even though it hurt.
  • motivatedkarma
    motivatedkarma Posts: 67 Member
    Thanks everyone :)
  • Lofteren
    Lofteren Posts: 960 Member
    Have you tried maning up?
  • 3laine75
    3laine75 Posts: 3,069 Member
    Do some more :)
  • Koldnomore
    Koldnomore Posts: 1,613 Member
    If you have never done them before don't just start doing 100 of them the first time.. this is from personal experience :P

    Start with less and make sure you stretch afterwards. First time I did them it was at least a week before I was able to walk normally. Your legs should be a LITTLE sore (this is good) if they aren't then you can add more until they are just don't overdo it or you won't want to squat ever again ;p
  • DeterminedFee201426
    DeterminedFee201426 Posts: 859 Member
    same thing happened to me in my first weeks of doing squats after about 1 month there was really no pain and could squat easily it was'nt my legs that hurted just my thighs i started at doing 90 squats perday and that was painful so i stoped doing squats for maybe a month then started doing them again this time in low amount like 10-30 perday
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Usually in those cases it's a case of improper warmup/cooldown. Too great of a calorie deficit can also be a contributing factor.

    Also, you shouldn't be doing them everyday. You should be resting the muscles for a day in between and progressively adding weight every time you do it, like 5 lbs at a time. Don't increase the reps, rather, increase the weight. And stick t single digit rep amounts.
  • Galatea_Stone
    Galatea_Stone Posts: 2,037 Member
    If I get DOMS, I work through them. I don't get them as often, but they're not an injury and they're not going to hurt you more than a little muscle soreness. You can work through them. I use a barbell so I don't do it every day, usually 2x a week. If you don't work through DOMS and wait for them to go away, you're defeating yourself.

    Funny enough, when I work the muscles again, they stop hurting.
  • rml_16
    rml_16 Posts: 16,414 Member
    I am trying to incorporate some strength training, I know muscles help burn fat, but after I do squats I am in pain for 3 days... Can barely get up pain.. Is there anyway to ease the pain?
    If it's muscle soreness, some light cardio will help ease it. But ultimately, you just have to keep at the exercise. Eventually, it won't hurt as much after.

    If it's not muscle soreness, then you need to check your form first and then see a doctor if fixing form doesn't help.

    Muscle soreness = good
    Other pain = bad
  • madhatter2013
    madhatter2013 Posts: 1,547 Member
    Check your form. If you're doing them right, your butt should hurt more than your thighs. One piece of advise I've always found valuable when I do squats is that when you go down, you should have your weight on your heels so you could still wiggle your toes. I look at it like this, just like with deadlifts, you're not pushing the bar up from the ground, you're pushing the ground away from the bar.
  • motivatedkarma
    motivatedkarma Posts: 67 Member
    Have you tried maning up?




    no lol:laugh:
  • ThinLizzie0802
    ThinLizzie0802 Posts: 863 Member
    When I first started working out with a personal trainer our leg day workouts would leave me so sore sitting on the toilet was painful. Now, I still get sore but never to that extent. If your form is right and your soreness is "regular" and not from injury then you just have to endure!
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I am trying to incorporate some strength training, I know muscles help burn fat, but after I do squats I am in pain for 3 days... Can barely get up pain.. Is there anyway to ease the pain?
    If it's muscle soreness, some light cardio will help ease it. But ultimately, you just have to keep at the exercise. Eventually, it won't hurt as much after.

    If it's not muscle soreness, then you need to check your form first and then see a doctor if fixing form doesn't help.

    Muscle soreness = good
    Other pain = bad

    Very good point. A lot of people don't tell the difference between joint pain and muscle soreness. One is good. One means STOP WHAT YOU ARE DOING RIGHT THIS INSTANT.

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