Exercise and Pain.

steven4u50
steven4u50 Posts: 3 Member
edited November 2024 in Fitness and Exercise
I only jogged for 5 minutes at 4.5 mph on a treadmill. The next morning my quads hurt sooooo bad. First time exercising in 9 months.
I'm 50, 5'11" 215 lbs. I'm not in great shape.
What can I do to not hurt so bad?

Replies

  • dragonghost
    dragonghost Posts: 68 Member
    edited August 2018
    Try working on your endurance with walking between an taking short breaks or setting the mph a bit lower.
  • Panini911
    Panini911 Posts: 2,325 Member
    edited August 2018
    agree. start running 1 min, walking 1min for 5-6mins. build from there.

    there is no reason to move fast and hurt - this can lead to injury.
  • kiela64
    kiela64 Posts: 1,447 Member
    An extra word of caution - not exercising for months can really increase your risk of injury. Be careful to stretch/roll and not overdo it. If running hurts, try walking. If walking hurts, try a stationary bike or swimming, etc.

    I hadn't exercised for about a month, with extremely low general daily movement also, and tore a calf muscle going for a walk. So ya know. Experience. Ouch. :neutral:
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Run less until youre used to it. Are you stretching afterwards?
  • AnnPT77
    AnnPT77 Posts: 34,673 Member
    Start slowly, and gradually increase exercise duration and intensity. If you get sore muscles, stretch, foam roll, take a hot bath (with Epsom salts if you have some), jump in the Jacuzzi at the gym (and/or sauna, and/or steam room), drink plenty of water (not excessive water). Also, get some light exercise the day after - don't just sit still because you're sore. Walk, do some yoga/stretching, that sort of thing.
  • steven4u50
    steven4u50 Posts: 3 Member
    I haven't been stretching at all. Thank everyone for your advise. It's hard to start slow, but the pain in my quads was pretty severe. I'll have to find some good stretches to do before running.
  • AnnPT77
    AnnPT77 Posts: 34,673 Member
    steven4u50 wrote: »
    I haven't been stretching at all. Thank everyone for your advise. It's hard to start slow, but the pain in my quads was pretty severe. I'll have to find some good stretches to do before running.

    I think after running, and the next day, is going to do more for you in this scenario . . . .
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    steven4u50 wrote: »
    I haven't been stretching at all. Thank everyone for your advise. It's hard to start slow, but the pain in my quads was pretty severe. I'll have to find some good stretches to do before running.

    Dobt stretch before running. Walk to warm up, walk to cool down, stretch afterwards
  • jusbowers
    jusbowers Posts: 75 Member
    Every time I have had to take time off running due to injury etc I have eased back into it by starting back at the start of C25K again to make sure that I don't overdo things and injure myself all over again. x
  • VUA21
    VUA21 Posts: 2,072 Member
    steven4u50 wrote: »
    I haven't been stretching at all. Thank everyone for your advise. It's hard to start slow, but the pain in my quads was pretty severe. I'll have to find some good stretches to do before running.

    The quad paid is your body telling your brain to chill, and start slow. Ice packs for 5-10 minutes at a time can help with the pain, so can massaging the muscles. Stretching is better AFTER the run, a warm-up is best before the run.
  • steven4u50
    steven4u50 Posts: 3 Member
    Got it! Stretch after running!
  • deputy_randolph
    deputy_randolph Posts: 940 Member
    If the pain is severe, you might want to see an ortho dr. I strained my shoulder and there was serious pain. I haven't been able to train chest/shoulder for 5 weeks. She recommended ice and ibuprofen to manage pain and reduce inflammation.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    steven4u50 wrote: »
    I only jogged for 5 minutes at 4.5 mph on a treadmill. The next morning my quads hurt sooooo bad. First time exercising in 9 months.
    I'm 50, 5'11" 215 lbs. I'm not in great shape.
    What can I do to not hurt so bad?

    Personally, if you're not used to moving, I'd just start with walking...once you are able to walk 30 minutes per day pretty easily, introduce something like C25K.

    You're going to be a lot better off going for a nice walk for 30-60 minutes than jogging for 5.
  • LKArgh
    LKArgh Posts: 5,178 Member
    Walk, and when you can walk comfortably at a good pace for at least half an hour, add short running intervals.
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