Best way to combat sore muscles?

I'm not working out too intensely or even very frequently (working on doing more) but after I do anything in sore for days. For example I'll do some squats and lunges, and my glutes will hurt for about 5 days. If I lift some (fairly light, about 5lbs) weights my shoulders and back are extremely sore & I get a headache.

I'm sure it's mainly because I'm not active enough, but maybe there's more I should be doing?

I stretch my hamstrings, do a forward fold, and pull my foot to my bum. I also use Epsom salts in the bath when I'm sore, and use a heating pad on my shoulders sometimes when I have a bad headache. Maybe I'm just being a baby, but I'm uncomfortable & it makes me not want to exercise even though I like exercising.

Replies

lemonychild

stretch after, it gets easier when u're consistent. you have to push through even through ure sore

BraveNewdGirl

Active recovery + foam roller = win!

mazdauk

Warm up as well as stretch, and take the time to cool down and stretch after. Get to know "good" pain and bad pain - does it ONLY hurt after the workout, or while you're working out as well? If it hurts while working out, build up slowly, and/or get someone to look at what you're doing in case there's something you need to adjust. If you have any weakness in a particular joint, you might need to look at support of some sort e.g. tape.

Snow3y

You get used to it, it doesn't hurt sometimes at all after you've been training for a while..

foiensoi

Do you eat anything before and after your workout?

UG77

If you're not consistently exercising then each time you do it's going to be a shock to the muscles involved and you're going to suffer afterwards. Consistency is key.

kiela64

foiensoi wrote: »

Do you eat anything before and after your workout?

I try to avoid being overly hungry or full beforehand, and if I feel famished after I'll eat something immediately.

Snow3y wrote: »

You get used to it, it doesn't hurt sometimes at all after you've been training for a while..

mazdauk wrote: »

Warm up as well as stretch, and take the time to cool down and stretch after. Get to know "good" pain and bad pain - does it ONLY hurt after the workout, or while you're working out as well? If it hurts while working out, build up slowly, and/or get someone to look at what you're doing in case there's something you need to adjust. If you have any weakness in a particular joint, you might need to look at support of some sort e.g. tape.

Ok by "warm up" do you mean like run for 5min? Sometimes I'm just going for a long walk, I'll stretch after about 5-10min, would that count? Or does a warm up have to be running?

I've stopped when things become too difficult/I'm straining or something hurts. But I am sore immediately after.

I'm careful with my knees because they've given me issues in the past year - what sort of taping do you mean? I only got tape on my knee when the kneecap was out of place, so I'm curious about the details. It seemed extreme/for injuries, but I would be interested in being as careful as possible.

BraveNewdGirl wrote: »

Active recovery + foam roller = win!

I will see if I can go for a walk or a swim today & see about the active recovery. I don't know anything about foam rolling though!

kiela64

UG77 wrote: »

If you're not consistently exercising then each time you do it's going to be a shock to the muscles involved and you're going to suffer afterwards. Consistency is key.

I think you're right, this is a big part of it!

Kullerva

Yoga is awesome for the legs. I recommend the Butterfly and Half Butterfly stretches to get at your quads and glutes. Remember to hold the poses for a looong time...3-5 minutes. I used to be in agony after squats and now I barely feel them.

There's also some yoga for arms but I don't usually do it...instead I lift/work arms every other day instead of every day to help the muscle fibers recover.

My friend is a massage therapist so I get a great deep tissue massage every 2 weeks. I recommend that if your pain is chronic.

mystgrl1604

This has happened to me before, but not anymore. Yay! Main thing i did was stretch, stretch, stretch! Stretch before, during rest periods between sets, and after. I still get sore coz i try to push myself during my work outs but it's not too bad and normally goes after a day or two. But when i started and didnt think stretching was very important, i was so sore i couldnt even move properly and that lasted for a week!

In terms of gym time, i usually go 1-3x/wk for 1.5-2.5hrs depending on work commitments. It's not as often as i would like to go but 50hr wks with rotating shifts + 10hrs weekly commute wipes me and my motivation out.

Hope you get it sorted out and enjoy gym! Good luck!