Muscle soreness

robm1brown
robm1brown Posts: 71 Member
edited November 25 in Fitness and Exercise
I have upped my exercise, in particular beginning to add some weight training into my week. I am finding the muscle soreness is really quite extreme. I haven't given up but it does rather put me off going back to the gym regularly. The problem is that I want to continue playing tennis and the soreness is affecting my performance.

Any tips?

Replies

  • L1zardQueen
    L1zardQueen Posts: 8,753 Member
    Embrace it!
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    Extreme soreness means you did too much too soon. So the fix is to start off with fewer sets per muscle group and/or use less weight, then add a little each workout. :+1:
  • mmapags
    mmapags Posts: 8,934 Member
    How long have you been doing weight lifting? This should go away after some conditioning. But if it's still happening, back off and ramp up more gradually til the muscles adapt a little.
  • Cbean08
    Cbean08 Posts: 1,092 Member
    It gets better. When you start using muscles for the first time in a while, they will be sore. I mean, I was sore the first time I mopped a floor... It was my muscles reacting to a new movement. Once you get accustomed to using those muscles, the soreness decreases.

    To help with the discomfort, try foam rolling, sitting in a steam room, hot shower, light massage and light activity. When I'm really sore, it helps if I get out and move around. Tennis might actually help you!

    Also, make sure you are lifting with proper form. There is a difference between "ouch, I'm sore" and "ouch, I'm hurt." Use a lighter weight if needed. Anyone can chuck a weight around. Only some can do it with proper technique, which is far more impressive.
  • robm1brown
    robm1brown Posts: 71 Member
    Cheers all. Probably just went a bit heavy by the sounds of it, it was my first time doing a bicep curl (it is the left elbow/lower bicep hurting) although I have been doing weights on and off for a couple of months.

    I have a PT and also an experienced gym going friend who both try and show me correct techniques. My form is almost certainly in need of improvement but I am trying to listen to those telling me how to do it. I'm used to aching the morning after exercise but this is another level (still hurting now two and a bit days later). I played terribly at tennis Saturday morning could barely toss the ball up.

    I bought a foam roller today so will give that a go in future. Let's hope they are easy to use.

    Sounds like it will get better as I go along and I should just persist albeit with a lighter weight on my left arm.
  • Maxxitt
    Maxxitt Posts: 1,281 Member
    What I have found helps is getting 1.8 g of combined DHA-EPA via 6 fish oil tablets a day. It's the inflammatory effect, and making this a routine part of my day was the turning point. I have always done a cool-down from intentional exercise that includes stretches and foam rolling, and that did help a good bit. I also maintain light activity on the days I lift as well as the day following. But when I upped the iron weights, I needed more help. All of that being said ... the advice regarding form and conditioning is spot-on.
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