Muscles too tight to workout
Dofflin
Posts: 127 Member
Hey guys,
I want to go to the gym every day to do a light workout for 45minutes plus some stretching (and foam rolling as needed), but I'm constantly really tight. I stretch the tightness and got advice from several physios and personal trainers, but even though I strethc it, it still feels tight and locked up. I have been taking magnesium every day, one tablet at night, sometimes tried 2 tablets 1 in morning, 1 at night, but it's not really helping. My boyfriend kneads my trapezius, which is the worst, and it still doesn't fix it. I tried cupping for the first time several days ago and it helped a little, I have been able to crack my back and neck a lot, which gives short-term relief but then it seizes up again. It's really frustrating because I want to lift weights and go running, but I can't. When I do any back, bi, chest and/or shoulder exercises, it gives me a headache for the next day. I can't take ibuprofen because it hurts my stomach (yes I have taken it with food). I eat enough protein for recovery (>90g/day), and drink a tonne of water (I am always thirsty, drinking maybe 5L/day). I am slowly gaining weight and I want to stabilise it, by incorporating more exercise. Any ideas, help, had a similar situation?
TL;DR muscles so tight after working out, I have to rest 3 days between light workouts and get expensive massages and supplements, want to train every day.
Thanks xx
I want to go to the gym every day to do a light workout for 45minutes plus some stretching (and foam rolling as needed), but I'm constantly really tight. I stretch the tightness and got advice from several physios and personal trainers, but even though I strethc it, it still feels tight and locked up. I have been taking magnesium every day, one tablet at night, sometimes tried 2 tablets 1 in morning, 1 at night, but it's not really helping. My boyfriend kneads my trapezius, which is the worst, and it still doesn't fix it. I tried cupping for the first time several days ago and it helped a little, I have been able to crack my back and neck a lot, which gives short-term relief but then it seizes up again. It's really frustrating because I want to lift weights and go running, but I can't. When I do any back, bi, chest and/or shoulder exercises, it gives me a headache for the next day. I can't take ibuprofen because it hurts my stomach (yes I have taken it with food). I eat enough protein for recovery (>90g/day), and drink a tonne of water (I am always thirsty, drinking maybe 5L/day). I am slowly gaining weight and I want to stabilise it, by incorporating more exercise. Any ideas, help, had a similar situation?
TL;DR muscles so tight after working out, I have to rest 3 days between light workouts and get expensive massages and supplements, want to train every day.
Thanks xx
1
Replies
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Have you seen a doctor?5
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How much stretching is 'some'? Have you tried increasing that?1
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persistent soreness like that - i would go to the doctor for a health check - to make sure there was nothing medically wrong
you could consider massages or doing yoga - may help5 -
competeagain wrote: »Have you seen a doctor?
1) ^^This
2) If cleared by doctor, consider yoga.
3) Until you can incorporate more exercise, you can stablize you weight by eating less.2 -
I agree that you should see a doctor, but I'm curious. Is all exercise causing the soreness, or just lifting? If you can do cardio, maybe doing a little time on the treadmill will help with the putting on weight part?2
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Thank you for the replies and consideration!
I do stretch daily, sometimes up to 4 times a day.
I get a neck/shoulder massage nearly every day (from my poor partner), and a professional back/neck/shoulder or sometimes full body massage every fortnight (though expensive). As I said I tried cupping this week as I could not afford a proper massage.
I go to the doctor often to monitor my iron levels.
I was actually very active from 2011 to 2016, until I went overseas and got ill, then came back home in 2017 and the change triggered really terrible anxiety for which I started medications, which had the side-effect of completely wiping me out so I was too fatigued to even get out of bed (and I was anaemic at the time too, which is better now).
But later last year I tried to get back to my former fitness level, I tried and tried, but my body wasn't recovering and at the end of the year during a particularly stressful period I was so frustrated and wanted to just go for a run like I always used to, and I kept pushing it (I only ran like 10k, used to do >20) and must've torn my glute (according to an MRI and ultrasound and lots of prodding). Eh I was homebound and using a walking stick for a few months earlier this year because of that.
I've been trying to go back to the gym now that I can walk again. Heck, I can even do an aerobics class once or twice a week! But still, I try and lift weights and at least maintain my strength (if not gain, which I want), but it just stays tight and hurts, and aches, and my shoulders give me headaches, and since I'm prone to migraines, that triggers migraines, then I take painkillers, and drink a tonne of water and feel groggy and unwell and light hurts my eyes, and I just want to go to the gym but I can't.
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All that water might be throwing off your electrolytes especially potassium. I’d cut the water by half and replace two cups of the water with Gatorade. See if that makes a difference.
If you managed to tear your glute while exercising I wonder if you are paying attention to your body’s response to different stretches and exercises?
You can’t just jump in to where you were before and depend on muscle memory to get you there. You need to approach fitness as a sensitive lover, backing off if your body hints that it might be too much, too soon.
How about very slow yoga poses?7 -
I'd be seeing a Dr too...
Some other thoughts though - How much water? Could you be flushing electrolytes out of your system?
Have you tried magnesium baths?4 -
I agree that you should see a doctor, but I'm curious. Is all exercise causing the soreness, or just lifting? If you can do cardio, maybe doing a little time on the treadmill will help with the putting on weight part?
I injured myself running and want to increase my lower body strength and stabilisers to gradually ease back into running. My hip flexors are very tight and my glutes are weak, and I want to find balance.
If I don't stretch, my right side goes tingly/numb when I turn my head right. Sometimes I get like an electric shock down from my neck to my foot when I'm running and sometimes it jolts me so I'm scared I'll trip on the treadmill. I also am scared of going on runs out of the house too in case it starts hurting and I can't get back home.
Also, I can only really sleep on my left because of my tender right hip, so it does overstretch my right neck, which is the sore one.0 -
Any chance it could be stress/tension related?3
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What illness did you get overseas? Is it possible it was something that has a longer term affect on your body or effect on you permanently?
Have you tried low impact yoga, aquatic therapy/strength training?
Not being able to sleep on your side of the effected hip sounds like nerve damage maybe? A pull/tear not completely able to heal?
A ton of water does sound excessive as well. While that might not help your hip, it might help the headaches, too much water cause us to flush needed electrolytes/water balance.
Just shooting in the dark, as no advice will be able to take place of getting your doctors involved to determine the root cause and best therapy. Going from needing a walking stick to getting back to your level of fitness is going to take a slow build/recovery process. I would make an appoint with my doctor, have him/her refer to you the necessary specialist.0 -
Any chance it could be stress/tension related?
My thought, too. Anxiety is coming off the first post in waves, and it can have very real physical effects on the body.
Of course, a mystery ailment acquired overseas is a bit of a wild card, as well, so either way, OP, this is something I think you’re best off working on with your doctor.0 -
Try mio with electrolytes. It has less junk in it than sports drinks and tastes great!0
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Thanks guys! I did have very bad anxiety causing daily panic attacks and insomnia. But the medication got rid of anxiety and insomnia. I've increased my strength again with physio and musculo-skeletal therapy so now I can do aerobics twice a week no problems (mixed martial arts), though after doing boxing, my shoulders (upper trapezius) don't relax. I focus on relaxing my shoulders and pulling them down and try to do extra back work to negate the effects of the typical comupter-chair sitting posture (of course, I try to sit up straight/have computer at eye level), and at work, the computer is down at belly level and I'm standing up doing reception/greeting duties, so I can't change that. I also carry my groceries a few blocks (and my fruit, veggies, drinks, canned goods get quite heavy) so perhaps I am inducing extra strain doing everyday activities. I am prone to migraines (its hereditary at that time of month). Unfortunately, I can't afford specialist treatment at the moment because my work hours have been cut down to 9 hours a WEEK and that won't even cover rent, let along groceries or bills, so I'm dipping into my non-existent savings (just finished full-time study and looking for work, hence the financial situation..). I really appreciate your help! I'll try electrolytes as well and try to cut down on water though I do eat high-protein, high-fibre food and am active all day long and meds cause extreme dry-mouth, which I will use my mouth spray for as well. Thank you!! xoxoxo0
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Thanks for checking in. I take back my worry that you might not be body aware. Here is a sheet I hand out to my office staff.
https://goo.gl/images/nqQrFB
If you are going Keto I hear magnesium is also important. And salt. Make sure you are getting enough salt.0 -
Backpack for the groceries.1
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Doctor first.
I was thinking a nice rosin salt bath would help. When I’m tense and/or sore, it does wonders for me.
I do lots of yoga. Suggested by my physical therapist for my back. Several months in, I realized I wasn’t taking my prescription muscle relaxants anymore. The yoga helped alleviate my tension headaches. If you start, be sure to get cleared by your doctor for the type/level of yoga you’re going to do and learn from a reputable studio/instructor. Groupon has great deals!
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I am also a very anxious person who has a history of extreme tension in certain areas. (Ten years ago I would go to the massage therapist and my upper back was like a brick. It was that locked up.)
There’s a lot that helps a little like reducing stress and epsom salt baths and making sure I move regularly if I work at a computer and foam rolling and stretching and so forth.
The one thing that has brought permanent change is the concept that tension (or tight muscles) is brought on when other muscles aren’t doing their job properly. I recommend getting a physical therapist who can help you localize muscles that aren’t working or aren’t strong enough and work on strengthening them and improving your movement. Yoga probably helps some people by doing this; unfortunately I have hyper mobility and can’t do yoga safely.1 -
I think you're still pushing it. You're just not at your former fitness level and it sounds to me like you are hurting yourself in an attempt to get back there.Thank you for the replies and consideration!
I do stretch daily, sometimes up to 4 times a day.
I get a neck/shoulder massage nearly every day (from my poor partner), and a professional back/neck/shoulder or sometimes full body massage every fortnight (though expensive). As I said I tried cupping this week as I could not afford a proper massage.
I go to the doctor often to monitor my iron levels.
I was actually very active from 2011 to 2016, until I went overseas and got ill, then came back home in 2017 and the change triggered really terrible anxiety for which I started medications, which had the side-effect of completely wiping me out so I was too fatigued to even get out of bed (and I was anaemic at the time too, which is better now).
But later last year I tried to get back to my former fitness level, I tried and tried, but my body wasn't recovering and at the end of the year during a particularly stressful period I was so frustrated and wanted to just go for a run like I always used to, and I kept pushing it (I only ran like 10k, used to do >20) and must've torn my glute (according to an MRI and ultrasound and lots of prodding). Eh I was homebound and using a walking stick for a few months earlier this year because of that.
I've been trying to go back to the gym now that I can walk again. Heck, I can even do an aerobics class once or twice a week! But still, I try and lift weights and at least maintain my strength (if not gain, which I want), but it just stays tight and hurts, and aches, and my shoulders give me headaches, and since I'm prone to migraines, that triggers migraines, then I take painkillers, and drink a tonne of water and feel groggy and unwell and light hurts my eyes, and I just want to go to the gym but I can't.
I get wanting to be active everyday - I like being active everyday - but I think you need to find gentler forms of activity for now.
Yeah, given what you said about your shoulders, definitely stop carrying the groceries home like that. Using a backpack like mentioned above is one good suggestion.Thanks guys! I did have very bad anxiety causing daily panic attacks and insomnia. But the medication got rid of anxiety and insomnia. I've increased my strength again with physio and musculo-skeletal therapy so now I can do aerobics twice a week no problems (mixed martial arts), though after doing boxing, my shoulders (upper trapezius) don't relax. I focus on relaxing my shoulders and pulling them down and try to do extra back work to negate the effects of the typical comupter-chair sitting posture (of course, I try to sit up straight/have computer at eye level), and at work, the computer is down at belly level and I'm standing up doing reception/greeting duties, so I can't change that. I also carry my groceries a few blocks (and my fruit, veggies, drinks, canned goods get quite heavy) so perhaps I am inducing extra strain doing everyday activities. I am prone to migraines (its hereditary at that time of month). Unfortunately, I can't afford specialist treatment at the moment because my work hours have been cut down to 9 hours a WEEK and that won't even cover rent, let along groceries or bills, so I'm dipping into my non-existent savings (just finished full-time study and looking for work, hence the financial situation..). I really appreciate your help! I'll try electrolytes as well and try to cut down on water though I do eat high-protein, high-fibre food and am active all day long and meds cause extreme dry-mouth, which I will use my mouth spray for as well. Thank you!! xoxoxo0 -
Or buy a small cart for the groceries.0
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