Muscle soreness

anon86_x
anon86_x Posts: 26 Member
in Fitness and Exercise
I did a pretty intense workout on Friday - 45 mis of cardio, 45 mins of weight and resistance training - A
Saturday I was fine. Today i can barely move, my muscles are soo sore and tight. I really want to work out but just dont feel i can, any sugesstions on curing the soreness? Ive also been eating like a fiend today, just cant get full is this normal.

I have been working out on and off for a year and have never felt like this before!! I definatley pushed myself alot harder than normal, but wow im in pain!!

Replies

  • Camilalea
    Camilalea Posts: 18 Member
    I suggest some serious stretching. It will hurt like H - E - double hockeysticks but it will make it feel better when you stop the stretch. Maybe try a fairly intense yoga program? Or try swimming.
  • fiberartist219
    fiberartist219 Posts: 1,865 Member
    Yeah, that's common for me to feel most of my soreness 48 hours later.

    Here's what I do on workout day to make the next two days a lot easier:

    1. Eat some protein. Whether that's a protein shake or a steak, it doesn't really matter. Just chow down on some of that muscle building goodness!

    2. Stretch

    3. Take a shower or bath. Whether the water is cold to reduce swelling, or hot to relax it, it just plain feels good. It also cleans up any funky sweat.

    Then, if I still feel like crap two days later on the soreness day, I'm not above taking some Ibuprofen to ease the pain. I'm also not above making my next workout a little easier either.
  • pornstarzombie
    pornstarzombie Posts: 297
    When I do a conditioning ride [15 plus miles], I usually feel it badly two days after. I stretch, walk around a bit, in order to keep from getting stiff and sore. I still feel it, but it feels so much better after I stretch.

    Definitely hot shower or bath, you can put Epsom salts in it, that can help. :)

    I have a prescription for Flexiril, so I cheat if it gets too bad and take one of those.
  • mcnibbleton
    mcnibbleton Posts: 20
    Make sure after you work out that you do a 5-10 minute walk as a cooldown. You need to move your muscles to get rid of the lactic acid build up, especially after a more intense exercise session. After the cooldown, do some static stretches. You should also stretch the next day to ensure your muscles don't start to tighten up. Be sure to keep hydrated as well, because muscles need water in order to rebuild themselves.
  • anon86_x
    anon86_x Posts: 26 Member
    thankyou all soo much for your advice!! xx
  • fit921
    fit921 Posts: 92 Member
    Welcome to DOMS (Delayed Onset Muscle Soreness) all of the above ideas are great. I also recommend still working out but at a much slower/intense pace. If it is your legs that are really sore work your upper body and do mellow cardio. The less you move the more stiff you will get. Definitely load up on extra protein to help repair your muscles that you worked nice and hard.
  • ShannonPuentes
    ShannonPuentes Posts: 18 Member
    Last year I used to meet with a PT twice a week. He seriously kicked my butt and 2 days after our workout session my arms and legs would feel extremely stiff and the pain was intense. In fact my arms were basically useless and I was more or less trapped up stairs because my legs would actually tremble when I attempted going down the stairs. Stretching was the only thing that helped ease the discomfort.

    I remember when my arms were so sore that I literally could not straighten them. They were perpetually stuck at a 90 degree angle--ohhh the pain :sad: One stretch that helped ---and u might laugh at this---was to take a gallon of milk and use the weight of the milk and gravity to straighten out my arms. Once I was able to move my arms freely then other stretching exercises were possible.

    If your legs are sore, try yoga. I found simple poses really helpful at stretching the leg muscles.

    Hope this helps. Good luck!
  • eberkenp
    eberkenp Posts: 3
    I find that when I'm a bit sore working out again the next day actually helps me work through that soreness. I also drink a post-workout recovery drink that helps my muscles recover/repair/rejuvenate and reduces soreness.
  • JohnnyResets
    JohnnyResets Posts: 177 Member
    I work with a trainer twice a week and usually the real pain hits the second day. Hopefully you'll be good tomorrow though. Just like everyone above has said, take it a bit easier and maybe only do cardio only tomorrow or when you do your next workout. Hope you feel better soon!
  • 30yearssincebikini
    30yearssincebikini Posts: 261
    When I started working out three weeks ago, I pushed myself hard and I had the same problem. But I was so determined to go every day to the gym that I forced myself to go and just ignored the soreness. I actually didn't feel it at the gym. Only when I got home. But exercising right through the soreness is what worked for me. Now I still get a little sore, but not that much, and the exercising is getting easier.
  • BaileyBoo13524
    BaileyBoo13524 Posts: 593 Member
    I find that eating protein, taking some ibuprofen, and doing another workout actually helps my muscles stretch out even if I work out at a lower intensity level. A bath also does wonders!!
  • melrose09
    melrose09 Posts: 271
    I like to soak in a warm tub and go for a walk or easy jog (not at the same time). I find that when I'm sore, moving around helps a TON. And well, the warm bath just feels awesome and helps loosen up the sore muscles.
  • Erica002
    Erica002 Posts: 293 Member
    Take a nice hot shower, stretch, and go for a walk.
  • tiffanyrose519
    tiffanyrose519 Posts: 107 Member
    Welcome to DOMS (Delayed Onset Muscle Soreness) all of the above ideas are great. I also recommend still working out but at a much slower/intense pace. If it is your legs that are really sore work your upper body and do mellow cardio. The less you move the more stiff you will get. Definitely load up on extra protein to help repair your muscles that you worked nice and hard.

    ^^^This. Next time, work out the following day and you won't be (as) sore! And drink lots of water and stretch afterwards! :)

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