What did I do wrong?

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Replies

  • bevmwa
    bevmwa Posts: 8
    A couple of summers ago I did the 30DS and worked through to day 5 and then the soreness went away. It was so bad that sitting down was painful and getting up worse. Seems easy enough when you are doing it - but really need to be careful that you are doing it properly. I found my squats and lunges were getting sloppy towards the end of the segment.
  • jmehere
    jmehere Posts: 108 Member
    Yes, lots of water and a warm bath will help. Another thing that helps me is heating pad. If you want, you could alternate between heating pad and icing for a couple of rounds. 10 minutes or so each round. That should help even faster, but usually the heating pad is enough for me (though there is still a little soreness, it helps mostly with stiffness).
    Unless you have injured yourself, working out more will help work out the soreness as long as you take it a bit easy on yourself because you might be more prone to injury with sore, stiff muscles. I'd recommend walking or maybe a lower key work out the next day.
    However, listen to your body. You know your body better than anyone else. See a doctor if you think it's more serious.
  • tuffytuffy1
    tuffytuffy1 Posts: 920 Member
    Sounds normal to me. The first time I worked out with my trainer I couldn't sit down on the toilet either without severe pain, lol :) It will go away in about 3-4 days. But the best thing for you to do today is walk or something, it will only be more sore tomorrow if you don't use your muscles again today.
  • Rickyticka
    Rickyticka Posts: 1
    Sounds like you did a great workout, the soreness/pain will only be temporary. Just drink loads of water (build that into your daily routine if you're not already...LOADS!) Also eat plenty of green veg, These both help deal with the lactic acid build up. That's what causes the pain/burn.
    Eat protein within 30-60mins of your work out, preferably a good lean source (don't hit the steaks ;), perhaps tuna, chicken or soya. If you're working out alot it may even be worth investing in some protein powder to drink straight afterwards.

    Have a great day.
  • frugalmomsrock
    frugalmomsrock Posts: 1,123
    I hurt so bad during the first few days of the shred when I do it. I live on Ibuprofen that first week... seriously. And water. Lots and lots and lots of water.
  • delilah47
    delilah47 Posts: 1,658
    That's what happens when people jump in over their heads. This isn't The Biggest Loser. You are not going to lose 100 pounds in 13 weeks (or however long that series is). You don't have a personal trainer following you around all day. Get real. Start slow and see where you are/how you feel. Then progress at your own pace. I notice a big difference in "advice" here. The younger more active people say "heck, go for it with all ya got", while the older, more experienced people would say "take your time and go at your own pace". Sometimes I worry about the people receiving the advice and hope they don't injure themselves or give themselves a heart attack.

    Slow down. :flowerforyou:
  • jdavis193
    jdavis193 Posts: 972 Member
    delayed onset muscle soreness (doms) is normal after a new workout...you may even be more sore tomorrow (sorry!) WATER, WATER, WATER & STRETCH! its due to build up of lactic acid in your muscles...gotta pump it out! good workout today maybe just a nice walk :)
    best wishes to you on your journey!

    this but it is good to exercise the day after it does help with the soreness.
  • newfieborn
    newfieborn Posts: 85
    Take a Epsom Salt Bath. This will do wonders for you. It is way better than just warm bath or taking meds. Give it a try.
  • bfitzzy
    bfitzzy Posts: 5 Member
    I would suggest drinking LOTS of WATER and soaking long in an EPSOM bath! That will help remove the soreness a lot quicker! Doing this always helps after an intense workout like that. (trainers and doctors have suggested this to me before also). And congrats on losing 12 lbs!
  • Alexstrasza
    Alexstrasza Posts: 619 Member
    That's what happens when people jump in over their heads. This isn't The Biggest Loser. You are not going to lose 100 pounds in 13 weeks (or however long that series is). You don't have a personal trainer following you around all day. Get real. Start slow and see where you are/how you feel. Then progress at your own pace. I notice a big difference in "advice" here. The younger more active people say "heck, go for it with all ya got", while the older, more experienced people would say "take your time and go at your own pace". Sometimes I worry about the people receiving the advice and hope they don't injure themselves or give themselves a heart attack.

    Slow down. :flowerforyou:

    I've been doing Zumba and gym workouts for the past 3 weeks, so I figured trying the 30DS was okay. I plan on doing it just 3x a week.

    I am trying to listen to my body. Right now it is telling me to just take it easy, lol. So a day in the park will probably do wonders.
  • laurarpa
    laurarpa Posts: 244 Member
    In kickboxing class she'll occasionally throw in what we call the "toilet routine" - getting up off the toilet the day or two afterward is painful! Going down steps is painful. The culprit is an abundance of squats and lunges and similar moves.

    Agree with lots of the advice - drink water, warm epsom salt bath (definitely) can be helpful, and take it easy on the lunges and squats - no weights with them until you get them down if you haven't been doing them at all prior to the tape. And as much as you may want to not do anything, lightly exercising will help it pass more quickly - I'm always surprised at how much better it feels. But you know your body so if you have stabbing sharp pains when doing something don't do it!
  • OneSchrutebuck
    OneSchrutebuck Posts: 44
    Make sure that you're stretching enough. The stretching that she does at the end of the DVD isn't even close to enough IMO.
  • frugalmomsrock
    frugalmomsrock Posts: 1,123
    That's what happens when people jump in over their heads. This isn't The Biggest Loser. You are not going to lose 100 pounds in 13 weeks (or however long that series is). You don't have a personal trainer following you around all day. Get real. Start slow and see where you are/how you feel. Then progress at your own pace. I notice a big difference in "advice" here. The younger more active people say "heck, go for it with all ya got", while the older, more experienced people would say "take your time and go at your own pace". Sometimes I worry about the people receiving the advice and hope they don't injure themselves or give themselves a heart attack.

    Slow down. :flowerforyou:

    This is not necessarily so. The first time I did 30 DS, I had been doing circuit training at Curves five days a week for 30 (or more) minutes, 60 (or more) minutes a day of elliptical, six days a week, and strength training machines two-three days a week. I also walked most days with my boys. I tried 30 DS thinking about how fit I'd gotten. Boy, did Jillian kick my *kitten* hard.

    Second time, I thought, sheesh. I've come so far since I've done it the first time. I'm going to kick *kitten*. Boy, did Jillian kick my *kitten* hard.

    I am going to begin a round three pretty soon, and I have no problem admitting that she's going to kick my *kitten*. Hard. I'll need that ibuprofen for the first several days. I'll have trouble sitting and getting up from a sitting position because of the pain. I workout EVERY DAY, but it'll still hurt. She works different muscles than the ones I hit daily, apparently....
  • christinac1011
    christinac1011 Posts: 35
    I started that program today my legs are sore
    stretch a little before but it will ease as you do the program
    more
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I could barely move for 3 days after my first day of 30 Day Shred. It hurt to get up from a sitting position, to go up or down stairs, to get in and out of the truck - seriously sore muscles! I moaned & groaned every time I moved! :tongue: Take a few days off until you can move without groaning - it will get better!
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