sleep and sore muscles

MissMollieK
MissMollieK Posts: 316 Member
edited October 2024 in Motivation and Support
Kind of a crazy question: is there something I can do to keep my body from feeling kinked/tight and sore in the morning after sleeping. This has been occuring especially since I have been increasing my exercising. I wake up with sore muscles and instead expect to feel rested and relaxed. I stretch in the morning to help and do more yoga which feels great as I do it, but afterwards get sore again. I know there should be something I can do just not sure what to help with the sleep. Any ideas?

Replies

  • sunraze
    sunraze Posts: 115
    Lots and lots of water!!! Flushes out all the crap.
  • trelm249
    trelm249 Posts: 777 Member
    I could not see your food diary. Are you getting enough protein? I mean are you consuming somewhere between 30 and 40% of your caloric intake as quality protein to aid in post exercise muscle recovery?
  • tgh1914
    tgh1914 Posts: 1,036 Member
    And part of the reason for this is that your muscles only grow during rest, so that's good. To try to stem the DOMS (Delayed Onset Muscle Soreness) make sure you're doing plenty of stretching before & after working out. Also, I'd make sure you're getting a good recovery drink after the workout as well as taking Fish Oil caps, or some sort of Omega 3s.
  • Awake_Alive
    Awake_Alive Posts: 261 Member
    Heat works for me! I take a long, hot shower before bed, targeting the muscles that I used the most, then sleep on a heated mattress cover. It seems to really help! Getting a massage or two never hurt anyone either. LOL!
  • tritt86
    tritt86 Posts: 32
    Add epsom salt and baking soda to a warm bath. It's a good way to relax before going to sleep and it helps with sore muscles. It works for me!
  • dannylives
    dannylives Posts: 611
    It should be normal. It means you're putting stress on your body that its not used to, which burns calories. Look into protein. Drink water. Your muscles are sore because you tore them up the previous day or two. It takes a while for them to repair. You burn calories during the repair. After they're done repairing they are stronger and ready for another round. Sometimes I'm sore for 4 days after a workout. I dont know if stretching them when theyre sore is a good thing or not. Good job. Also, look into Glutamine.
  • fionarama
    fionarama Posts: 788 Member
    if you've been doing weight training it may be build up of lactic acid in your muscles, make sure you finish your work out with 5-10 minutes of mild cardio to work it all through that should sort it.
  • jenbit
    jenbit Posts: 4,252 Member
    Bannannas = pottassium which helps relieve muscle cramping and soreness try eating a bannanna before bed (snacktime) or first thinkg in the morning good luck!
  • MissMollieK
    MissMollieK Posts: 316 Member
    Protein intake that is actually a huge thing in my diet. If I don't get enough, I take a protein shake. I am careful to watch my food intake just for this reason....
  • crzyone
    crzyone Posts: 872 Member
    Good question. I"ve been thinking the same thing. I thought exercise was supposed to be good for my body but I find myself getting up stiff more than I used to OR if I sit for too long (like at a table talking to friends for an hour or two) that when I get up I'm stiff.


    Could someone explain the drinks that were mentioned to be sure and get after exercise? I'm new to this stuff and am not sure what kind of drink is supposed to replenish!! Thank you in advance.
  • MissMollieK
    MissMollieK Posts: 316 Member
    And part of the reason for this is that your muscles only grow during rest, so that's good. To try to stem the DOMS (Delayed Onset Muscle Soreness) make sure you're doing plenty of stretching before & after working out. Also, I'd make sure you're getting a good recovery drink after the workout as well as taking Fish Oil caps, or some sort of Omega 3s.
    This is a very encouraging post! thanks. I do take protein shakes after hardcore workouts, I will try to take fish oil- used to just hated the aftertaste. I do know it is helpful though:)
  • cjasins
    cjasins Posts: 93
    I am in love with my foam roller.....great massage anytime!
  • trelm249
    trelm249 Posts: 777 Member
    In that case, it sounds like you are just going through the adapting phase of increased exercise. I typically have some stiffness the day after my weight training. This is why I alternate cardio and resistance days with one day of no training.

    I notice it much less now, however when I increase the weights per set I feel it the first couple of times after having added the weight.
  • MissMollieK
    MissMollieK Posts: 316 Member
    I am in love with my foam roller.....great massage anytime!
    What is this? curious.... I may need one!
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    Make sure you're drinking enough water and are avoiding processed/junk/fast foods. You should also have a protein shake ) or at least a glass of chocolate milk after your workouts to provide your muscles with the sugars and proteins they need to help recover. I have a protein shake (made with real sugar, not artificial sweeteners) after every workout and I'm rarely sore, even though I lift heavy weights.
  • MissMollieK
    MissMollieK Posts: 316 Member
    In that case, it sounds like you are just going through the adapting phase of increased exercise. I typically have some stiffness the day after my weight training. This is why I alternate cardio and resistance days with one day of no training.

    I notice it much less now, however when I increase the weights per set I feel it the first couple of times after having added the weight.

    When I first began more intense cardio I would get side aches a few minutes into the activity - this has stopped almost completely. I think you may be right about my body adjusting. I have lost a lot of weight in the past 6 months and I have gone from almost seditary at that point of my life to working out 5-7 days a week. I actually try not to obsess about getting the exercises in - which is hard, but not what I was like before at all. I feel great otherwise, it is just being sore. I am also taking a bootcamp class at my fitness center and the soreness peaked when I had my 2nd class. That could also be part of it. We did much more upper body lifting, resistance, etc. I am just going to try everyone's advice and find what works. I just know I can't stop moving or I won't keep moving at all:) Thanks again for the support and response. ---oh and as far as seeing my food intake- I may have made that private and unable to see...I am a bit sensitive about who see this .....
  • corpus_validum
    corpus_validum Posts: 292 Member
    It should be normal. It means you're putting stress on your body that its not used to, which burns calories. Look into protein. Drink water. Your muscles are sore because you tore them up the previous day or two. It takes a while for them to repair. You burn calories during the repair. After they're done repairing they are stronger and ready for another round. Sometimes I'm sore for 4 days after a workout. I dont know if stretching them when theyre sore is a good thing or not. Good job. Also, look into Glutamine.

    This. I chalk up muscle soreness (DOMS) as sort of a good thing--the only minor drawback to a tough workout as long as I don't injure myself.

    What works for me (and a host of others) in reducing muscle soreness is taking in some BCAA's (branch chain amino acids) during workouts. Won't eliminate them, but I've noticed diminished soreness after intake compared to days when I don't. That and post-workout stretches.
  • MissMollieK
    MissMollieK Posts: 316 Member
    It should be normal. It means you're putting stress on your body that its not used to, which burns calories. Look into protein. Drink water. Your muscles are sore because you tore them up the previous day or two. It takes a while for them to repair. You burn calories during the repair. After they're done repairing they are stronger and ready for another round. Sometimes I'm sore for 4 days after a workout. I dont know if stretching them when theyre sore is a good thing or not. Good job. Also, look into Glutamine.
    So question from this: Should you continue to exercise while muscles repair? I feel guilty if I don't complete some sort of exercise routine.
  • trelm249
    trelm249 Posts: 777 Member
    Regarding should you continue while muscle repairs, that depends on whether it is soreness or real pain. You may need to scale back some of the other activity while doing the boot camp class.

    On serious cardio days lay off the resistance. On serious resistance days, just use the cardio for a warmup (10 to 15 minutes moderate level, 1/2 an hour at 60%MHR does not constitute a warmup).

    Give yourself at least one rest day. Time with family or friends. Read a book. Catch a play. When the body is recovering, it is working and burning calories, even if you are not a sweaty mess puffing like a steam locomotive under a full load.

    Sore = good. Pain = bad. Burnout = quitting.
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