Exercise! - Sore Post-Workout Muscles?




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serendipiggy
10-23-2010, 12:21 AM
I did level 1 of JM 30 Day Shred three days ago(without weights) and my legs and ankles are still sore, and I've just been able to stretch since. This was my first true exercise session in months. Before then, the most I would do is have long walks, sometimes carrying groceries or other considerable loads.

I'm wondering if others have had trouble with muscle soreness when starting a new exercise program, and what can be done to recover faster?

Thanks a bunch!


katy trail
10-23-2010, 01:47 AM
yes. this is called DOMS. delayed onset muscle soreness. this happens when you do a workout your muscles aren't used to. this varies from slight tension in the muscles to omg! i can't sit down/walk. often as you move around it helps loosen up the muscles, and with time it gets better. when i have doms i try to think of it as a good thing. i worked hard, and i'm proud! i'm earning those muscles. and the more muscle, the more cals we burn even when we are sleeping or watching tv.

i'm still wondering how you got your ankles to hurt? maybe your shoes aren't supportive enough? never had that one happen.

katy trail
10-23-2010, 01:48 AM
also, it helps sometimes to take a hot bath with epson salts.


Horo
10-23-2010, 03:34 AM
I worked some muscles that I haven't focused on previously the other day and wow, I had the grace of a gorilla the next day. :p Stretching, a hot bath, and a day's rest has helped me a bit... beyond that, I'm not sure what else can be done.

JessLess
10-23-2010, 06:57 AM
I work out with a trainer and we do partner stretching. She helps me stretch out my legs, particularly. I used to be crippled for 2-3 days after weight training, so it's really helped me. If you have a friend around, maybe they can help? This one helps me the most:

http://www.thestretchinghandbook.com/archives/pnf-stretching.php

Eliana
10-23-2010, 10:09 AM
I'm worried about the ankles, but the rest of it is quite normal. ;) I still get this and look forward to it. LOL! Do keep in mind that the body can hold to as much as two pounds of water to repair the tiny tears in the muscles that are causing you pain. The pain should lessen in 1-2 days and for me is usually gone within 3-4 days. They say drinking water helps...I'm not sure. Time usually helps me.

I usually exercise through the soreness. The first five minutes of doing so has me groaning, but then I loosen up and the workout feels pretty good. I stiffen up as the day goes on though. It really is best to keep moving through the soreness, depending on the severity of course.

coad786
10-23-2010, 11:56 AM
I just did day 2 of JM. My muscles were really sore last night afterwards. I was also shaking for pretty much the rest of the day. I did not use any extra weights and I had to 'modify' the modified version. I basically have no fitness level right now. I absolutely couldn't do anymore jumping jacks so I did the arms and moved my legs out, keeping my heart rate up and anything except stop.

So you're a day ahead of me. That's awesome that you started. I'm basically just mixing up all my exercise and try to eliminate the time I sit.

Anyway, I understand how you must be feeling. I think I'm going to take some tylenol to help and try to stretch more.

I'm so glad you asked this because so many replied and I hope to benefit from their wisdom.

serendipiggy
10-23-2010, 01:47 PM
My ankles are sore because I was foolish enough not to work out barefoot. Its not so much the ankle itself, but the tiny muscles and ligaments near it. Luckily, I found my shoes, and will look through my videos and find something to just move around to for the sake of staying active.

Excellent advice ladies, thank you! (gotta add epsom salts to the grocery list)

beni
10-23-2010, 02:18 PM
What helps me a lot, if I get DOMS the next day after exercise I am not used to, is not to rest the next day, but do a lighter walk or some stretching. This helps to decrease uncomfortable muscle aching a lot.

serendipiggy
10-23-2010, 03:02 PM
I think my mistake was taking it too easy after working out. I was afraid to seriously injure myself... thank you for the heads up!

1HauteMama
10-24-2010, 02:14 PM
I started this work out yesterday, too. Was excited it was so "quick" and was glad that I was sore this morning- lets me know it is actually doing something!! Hope your muscles feel better soon!