Muscle pain

Is it generalized across multiple muscles or muscle groups, or localized to specific spot(s)? How long have you been doing your current workouts, and still having muscle pain?

I'm wondering whether you have some injury/injuries, or DOMS (delayed onset muscle soreness)?

It's normal to have muscle soreness when starting a new type of workout that the body isn't accustomed to, usually more noticeable in the larger muscles, and it can be quite significant, subjectively. For most people, repeating the same type of workout on a regular schedule adapts the body relatively quickly, so that perceived pain is lessened, and eventually not an issue.

What to do depends on what you have going on.

This first case is very unlikely (statistically rare), but f you have the combination of serious muscle pain in major muscles like shoulders, thighs, or lower back; with muscle weakness or trouble moving arms and legs; and your urine is dark red or brown, or a very decreased amount from normal . . . see your doctor or an urgent care center now. (Look up rhabdomyolysis. You probably don't have it, so if you tend to read symptoms and get scared, be careful.)

If it's an injury, whether acute or overuse, you'll need to heal it. How? Depends on what it is.

If it's DOMS, keeping on with workouts, and keeping moving on day of and days between workouts (in a mild way, like stretching, yoga, walking, etc.) may help. Warm bath (Epsom salts if you've got 'em) may help.

Hydrate well (no need to drown in water intake, but get enough, so your urine is pale yellow), get good nutrition (especially but not exclusively enough protein), get enough good sleep.

If DOMS is severe, and your workout type allows, it's OK to back off on the intensity a bit and gradually build the challenge, rather than going full bore all at once. (What that means varies by exercise type: If you're running or biking, something like that, probably some combination of less duration, slower speed; If strength training, lighter weights or fewer reps/sets; etc.).

Best wishes for an easy, quick resolution!

As stated above, you are probably doing too much too soon. Your body takes time to adjust to new exercise. How often are you working out? Give your body at least one rest day between workouts. You can walk on the rest days or do gentle exercise, but let your muscles heal. It is in the healing that they get stronger. Maybe start with shorter workouts and less intense. I have a bad history of doing too much, getting injured, and then not being able to work out at all. Give yourself time to build up a base level of fitness before you try to push hard.

If you have EDS, then I would advise trying to find a support group or PT trained in it in your area or online. Depending on which type you have, you may need support to help you exercise safely (ie be REALLY careful stretching before or after: you could stretch too far and cause an injury or pain without realising at the time). If you want to connect with me and message me I can let you know what works for me and how I manage (mild hyper mobility / probably classical EDS). I weight train successfully but I have to train stiffness in my joints and be cautious of overusing key muscles like the QL. Pain is a part of life and sometimes I have to just stop an exercise until the joint or muscle recovers.

Pridepup wrote: »

@ciaoder

Thanks for your expertise! I do not have a trainer and have a connective tissue disorder that makes working out even more difficult/important. After talking to a family member I’ve started eating a bit before working out and following with a high carb snack and Propel immediately. I’ve also added a stretch routine after the cool down. I experienced terrible muscle pain the few days after my first routine last week. I’ll see how I’m doing tomorrow.

If you have a connective tissue disorder then I would not stretch as it might cause more problems than do you good. The issue is that in some people with such disorders the tight muscles have taken over the function of the tendons and ligaments, and stretching the muscles might make you less stable. Foam rolling might also potentially be problematic, depending. Are you getting treatment from a physical therapist properly trained in your condition? That would be the person to discuss this with. Strength training can potentially be good, also depending. As your muscles get stronger they might support your joint stability. But again it depends on the severity of your condition and what your actual problem is.

signed: someone with hypermobility.
btw, I only ever get massages when things get really bad here. If I massage or stretch too much it destabilizes my body and I'm at risk of causing damage, or even dislocating joints. I also am on the contraceptive pill in long-term cycle as every break leads to softer tissue, and pain. If I follow my own rules that I've worked out over the years I'm generally fine. But my problems aren't too bad compared to many.