Dealing with leg soreness

b_h_bloomer
b_h_bloomer Posts: 10 Member
in Fitness and Exercise
Just recently did my first "real" leg workout involving squats and deadlifts, and I am SORE! Like, "can hardly walk and if I do I look like a drunk person" sore. It's now three days later and it only feels like it's getting worse! Does it ever get better? How do you other guys who work legs every week handle it?

Replies

  • b_h_bloomer
    b_h_bloomer Posts: 10 Member
    bump
  • freezerburn2012
    freezerburn2012 Posts: 273 Member
    Yes, it gets better. Legs tend to be more sore the 2nd day after a workout sometimes.

    Try an ice bath after the next leg workout/really long run to help reduce inflammation. As your legs get used to the workouts, there will be less and less soreness afterwards.

    After my first half marathon, I was weaving around like a drunken sailor too. By the 8th one, I was hardly even sore at all in the days following the race, even though my finishing time was about 40 minutes faster.
  • albinogorilla
    albinogorilla Posts: 1,056 Member
    It will lessen over time
    but if you aren't sore you aren't working hard enough, so its good to be sore
  • manasunshine
    manasunshine Posts: 130
    a long soak in a hot bath =)
    works for me!
  • cherrytulips
    cherrytulips Posts: 109
    great question! i'm interested to hear what people say because i am experiencing the same type of thing :p
  • Char_marcus
    Char_marcus Posts: 141 Member
    ice baths are great for repairing muscle damage ideally staying in for at least 10 mins and drinking lots of water during and after the work out to keep your muscles hydrated :smile:
  • BarbWhite09
    BarbWhite09 Posts: 1,128 Member
    Like, "can hardly walk and if I do I look like a drunk person" sore.

    This made me laugh.
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    This happened to me two weeks ago when I started doing Stronglifts 5x5. It was the squats on the first day that did me in. It was pretty intense the first week, but this past week I did squats on both Tuesday and Friday and the soreness was manageable. You'll eventually get by with less soreness and it won't last as long!
  • dsjohndrow
    dsjohndrow Posts: 1,820 Member
    Work your way towards the goal. Make sure you get rest days! I like hot tubs. If you haven' ever done this, go easy!
  • theNurseNancy
    theNurseNancy Posts: 149
    a long soak in a hot bath =)
    works for me!

    That makes the inflammation worse. Ice packs/baths and compression/rest to help heal. Make sure you're stretching adequately as well. Over time the soreness will decrease.
  • Alicia_Monique
    Alicia_Monique Posts: 338 Member
    haaa! This just happened to me! I was MISERABLE for 3 days! Soo much better today, though! It'll get better. :)
  • darkmouzy
    darkmouzy Posts: 227 Member
    yeah my legs are sore today too make sure to get a recovery drink post work out with BCAA's they will help with the soreness
  • 9jenn9
    9jenn9 Posts: 309 Member
    As unappealing as it sounds, light exercise helps me move past the soreness.
  • Masterchef2000
    Masterchef2000 Posts: 127 Member
    I was quite sore after my first couple of work outs. I was a cross between a cowboy and zombie. Not pretty. Now I'm slightly sore but it's not painful like it was. So it does get better!
  • Meg_78
    Meg_78 Posts: 998 Member
    LOL, this was me last Monday, back to work after my first circuit training...I walked like something was stuck up my butt, and with a very slight limp, and I thought climbing stairs was a challenge, until I tried going down them, OMFG, I basically had to hold the rails and gracefully fall/slip down..but that was 2 days after the first work out I'd ever really had, on the 3rd day I was a little stiff, by the 4th I was fine, and have been fine since. Will have to see how my upper body feels tomorrow, was strength training that "new area today!

    oh and a hot bath a few of those nights did help me a lot
  • JBurger2066
    JBurger2066 Posts: 161 Member
    In addition to the ice bath, try out a foam roller. I've recently started using one, and it has made a huge difference in my recovery times.
  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    As unappealing as it sounds, light exercise helps me move past the soreness.

    ^^ this. I actually better if I do cardio the day after lower body strength training.
  • DivaMaria225
    DivaMaria225 Posts: 70 Member
    For sore muscles, I take a magnesium supplement (ask doctor before), but works for me...
  • Roxie861
    Roxie861 Posts: 85 Member
    I am hurting just from doing the couch to Dk and my legs are in agony and have a constant acje- saying that I am new to exercise.

    Needless to say my work colleagues have started calling me 'John Wayne'

    Ah well its not forever!!
  • CrazyGraciegirl
    CrazyGraciegirl Posts: 227
    It's the lactic acid build up. I can't stand it! It happens to me all the time. Making sure that I drink lots of water helps me the best. It flushes out the toxins. Also, try stretching or a little bit of light exercise to break up the build up. :)
  • nursenessa1
    nursenessa1 Posts: 182 Member
    http://www.livestrong.com/article/415685-sore-legs-after-a-workout/

    I love glutamine. Read up on it. I'm too busy to explain it all in medical terminology.
  • dvisser1
    dvisser1 Posts: 788 Member
    Sounds pretty normal. Probably a lot of lactic acid build up and micro-tears in the muscle fibers. All normal with starting a weight training program.

    Make sure to stretch after weight training.
    Hot soaks will relax stubborn tight muscles, cold soaks will reduce inflammation.
    The foam leg roller acts as kind of a self administered deep tissue massage on your leg muscles.

    As rough as it sounds, more exercise helps. Not more weight training the next day, light cardio. Go for a walk, maybe a little easy time on an exercise bike. You have to flush the lactic acid and residual inflammation out of your muscles and the best way to do that is move the muscles and stay hydrated.
  • zombilishious
    zombilishious Posts: 1,250 Member
    I just upped my lifting intensity big time and I'm dealing with the same thing. I like it, though, because I know I'm pushing myself hard! Water, protein shakes, ice, a foam roller if you have one, all help. light exercise is great. I walk the dogs a few miles every other day in between lifting sessions. It gets better.
  • b_h_bloomer
    b_h_bloomer Posts: 10 Member
    Wow! Thanks for all the great ideas everyone :)

    I will definitely take these into account next week for leg day No. 2!
  • zombilishious
    zombilishious Posts: 1,250 Member
    I just upped my lifting intensity big time and I'm dealing with the same thing. I like it, though, because I know I'm pushing myself hard! Water, protein shakes, ice, a foam roller if you have one, all help. light exercise is great. I walk the dogs a few miles every other day in between lifting sessions. It gets better.
  • Mdin1029
    Mdin1029 Posts: 456 Member
    a long soak in a hot bath =)
    works for me!

    That makes the inflammation worse. Ice packs/baths and compression/rest to help heal. Make sure you're stretching adequately as well. Over time the soreness will decrease.

    Oh really? Even warm/hot bath in epson salt makes it worse! Eek! That's what I just did!
  • LittleSimoni
    LittleSimoni Posts: 24
    That's me today - sore calf muscles from walking up hill and walking to work. It will do better. I learned a tip for extreme sore legs and stairs... walk up backwards.

    I know it hurts like heck but in a weird small way it's like "yay me! I worked out!" so congratulations!! :)
  • thomassd1969
    thomassd1969 Posts: 564 Member
    I just started couch to 5K and the second day I was so sore I could hardly sit down and forget about getting back up. I remember that when I was doing P90X 2 summers ago that I used a recovery drink so I tried it after the next run and man does it make a difference. I got mine at GNC. They have a couple that are really good just ask them. Good luck.

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