Recommendations on muscle recovery for women

cjacobs81
cjacobs81 Posts: 22 Member
in Fitness and Exercise
It doesn't have to be designed just for women but I need a good one. I've started back with weights and I feel it! Just want to reduce the amount of soreness. Thanks!

Replies

  • lorrpb
    lorrpb Posts: 11,463 Member
    Consider lightening up on the weight or reps by 10-20% til your body gets adjusted. Prevention. :)
  • cjacobs81
    cjacobs81 Posts: 22 Member
    lorrpb wrote: »
    Consider lightening up on the weight or reps by 10-20% til your body gets adjusted. Prevention. :)

    I'm already using 5 lbs weights. I'm doing 3 sets of 10. I think it's mostly because I haven't used weights in a long time. I was actually shocked I would get sore on 5 lbs weight lol
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Lots of water, enough protein, lots of stretching...
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    cjacobs81 wrote: »
    lorrpb wrote: »
    Consider lightening up on the weight or reps by 10-20% til your body gets adjusted. Prevention. :)

    I'm already using 5 lbs weights. I'm doing 3 sets of 10. I think it's mostly because I haven't used weights in a long time. I was actually shocked I would get sore on 5 lbs weight lol

    It's this. The more you do it, the more your body gets used to the movement and you will be less sore.

    I like epsom salt baths if it's really bad but honestly, just keep at it. It's just Delayed Onset Muscle Soreness (DOMS) and it is very common.
  • Hamsibian
    Hamsibian Posts: 1,388 Member
    It takes time for your body to get used to. :smile: Drink water, use the sauna, take epsom salt baths, heating pads.
  • lporter229
    lporter229 Posts: 4,907 Member
    TavistockToad wrote: »
    Lots of water, enough protein, lots of stretching...

    Agreed. Also, take a rest day between workouts or change up what you are doing. Avoid doing the same routine on back to back days. For example, do upper body one day and lower body the next. If you are doing a total body workout, then take a day of just walking or light cardio and yoga in between your total body workout.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    Foam rolling and stretching will help with the DOMS you are experiencing.
  • Dano74
    Dano74 Posts: 503 Member
    cjacobs81 wrote: »
    lorrpb wrote: »
    Consider lightening up on the weight or reps by 10-20% til your body gets adjusted. Prevention. :)

    I'm already using 5 lbs weights. I'm doing 3 sets of 10. I think it's mostly because I haven't used weights in a long time. I was actually shocked I would get sore on 5 lbs weight lol

    Welcome to "growing pains". It'll go away in time as you keep it up. Simply means you're using muscles in a way that's causing them adapt-- and that's goooood.

    As noted, foam rolling helps.

  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i do notice a big improvement in next-day soreness if i'm conscientious about getting a good solid protein dose within a short time after the workout is done. bcaa's may help too although i'm intermittent about taking those.

    and if i've worked extra hard i'm a little manic about going to bed with more protein in me. idk if it actually makes any difference, but i certainly feel like it does.
  • lorrpb
    lorrpb Posts: 11,463 Member
    cjacobs81 wrote: »
    lorrpb wrote: »
    Consider lightening up on the weight or reps by 10-20% til your body gets adjusted. Prevention. :)

    I'm already using 5 lbs weights. I'm doing 3 sets of 10. I think it's mostly because I haven't used weights in a long time. I was actually shocked I would get sore on 5 lbs weight lol

    I understand. Good for you for getting started. Nonetheless, you can still reduce to 3 lb or 2 set of 10 until your body gets used to it. It won't take long.
  • Machka9
    Machka9 Posts: 25,631 Member
    Hot shower
    Hydration
    And just keep at it.


    For about 18 months I was climbing stairs regularly. For about the last 8 or 9 months of that, I was doing 35-40 flights a day.

    Two months ago, for various reasons, I had to reduce the amount of climbing I was doing significantly ... down to about 5 flights a day.

    Those reasons have resolved and so yesterday I decided to ease back into climbing by doing 15 flights.

    I am SO SORE today!!

    It's just muscle ... DOMs ... so I did 20 flights today.
  • DeterminedBexxx
    DeterminedBexxx Posts: 22 Member
    Foam roller & magnesium!
  • adriennevy
    adriennevy Posts: 53 Member
    DOMS are best resolved with... more activity! Try to keep your muscles moving to ward off some of that soreness.
  • bethannien
    bethannien Posts: 556 Member
    edited September 2016
    adriennevy wrote: »
    DOMS are best resolved with... more activity! Try to keep your muscles moving to ward off some of that soreness.

    Second this! I find the more I baby my sore muscles by taking it easy, the stiffer I get as the day goes on. But if I start the day off with a walk and light stretching, maybe some yoga, when I feel my muscles getting sore in the morning, I tend to feel a lot better as the day goes on.
  • RoxieDawn
    RoxieDawn Posts: 15,488 Member
    I just started using a foam roller, get one of these bad boys.. Light stretching.. no over stretching.. Make sure you eat really really well on your hard workout days! Ample protein is super helpful (through food or supplements are fine). I take mag once a day too..

    DOMS are relieved with time only. You can workout on sore muscles, you just have to start recovery again after the workout though.
  • jessef593
    jessef593 Posts: 2,272 Member
    Your body isn't accustomed to the stimulus so it's causing your muscles to become inflamed postworkout in attempt to repair. Once you become more used to the exercise It'll reduce the DOMS, eventually you'll miss being sore. Finally felt DOMS in my arms again and it was a welcomed feeling. Just maintain a decent protein intake and keep up on your hydration and rest.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Warm up, use a roller to start
    Cool down, stretch use a roller to end

    It's normal at the start

    In 6 weeks you will be amazed at what you're body can do, you will probably scoff at your 5lb weights

    Just remember that this is the toughest part ...form the habit, get the buzz ..and keep progressing

    (Oh and ice, ibuprofen, hot baths and a stiff drink ..and more workouts)
  • nikki8412
    nikki8412 Posts: 108 Member
    Amino acids! Best thing ever for soreness. GNC makes L-glutamine 1500 and 5000. I use the 1500 unflavored powder. Usually I mix it in 8 oz. water right after my workout and then another dose 1 hr later. I've also added it to my protein powder. The next day I wake up I experience little to no soreness. You can get it anywhere so don't be hung up on GNC if there's not one near you. Good luck and keep doing those weights!
  • strongkater
    strongkater Posts: 53 Member
    I love GLUTAMINE powder in a protein shake post workout (unsweetened almond milk ice and a scoop of protein powder)!

    It's better than ibuprofen!!!!
  • adriennevy
    adriennevy Posts: 53 Member
    I'm a huge fan of CalMag drinks like Calm or A to B Calm. I use it when I go snowboarding since it's so intense and I rarely do it, I'm usually crazy sore the next day. It really helps!

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