3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Fitness > Weight and Resistance Training

Weight and Resistance Training Boost weight loss, and look great!

Muscle Soreness

Reply
 
Thread Tools
Old 09-28-2011, 11:57 AM   #1
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default Muscle Soreness

Hello!

I needed some strength training reoutines, so I recently went the personal trainer route. My PT is a marathon runner, so he has me focusing on my upper body and core during his work outs since I'm getting in so much cardio anyway.

For the few days after I do my PT work outs, I'm very sore. I've been drinking extra water and sticking to a high protein diet for muscle recovery, but do any of you have any advice (stretches, diet tips) that will help the soreness go away sooner? This "not being able to lift my arms for 2 days" thing is getting old.

I understand that it's a sign that my muscles are getting a great work out (and I'm not in pain so I know I'm not over doing it) I'd just like to forego the tenderness a bit, if I can
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-28-2011, 12:04 PM   #2
Moderating Mama
 
mandalinn82's Avatar
 
Join Date: Dec 2005
Location: Woodland, CA
Posts: 11,938

S/C/G: 295/200/175

Height: 5' 8"

Default

Advil and cardio, for me. Advil to reduce the inflammation, cardio to get blood flowing through those areas. That and time are really the only things that take care of it.
__________________
Goal Met - 10/28/07 - My Progress Picture Collage - My Goal Story - Where Have I Been?

No matter how slow you go, you're still lapping everyone on the couch!

Maintained Oct 2007-Sept 2011, then got pregnant. Our baby boy was born in May, 2012...now to lose the baby weight!!
mandalinn82 is offline   Reply With Quote
Old 09-28-2011, 12:38 PM   #3
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

I like that. Thanks
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-28-2011, 10:52 PM   #4
Senior Member
 
indiblue's Avatar
 
Join Date: Jan 2011
Location: Africa
Posts: 1,699

S/C/G: 134/126/under 124

Height: 5'2.5

Default

Why is your trainer not having you focus on lower body?
indiblue is offline   Reply With Quote
Old 09-29-2011, 09:11 AM   #5
I choose me...
 
InsideMe's Avatar
 
Join Date: Jul 2011
Location: Toronto Canada
Posts: 882

S/C/G: HW 265/SW 240/CW ticker/GW 150

Height: 5 Ft 3

Default

Vitamin C 1 hour before you work out will help.
__________________


every 5lbs lost




Half-Way Progress Pics
InsideMe is offline   Reply With Quote
Old 09-29-2011, 09:33 AM   #6
June
 
runningfromfat's Avatar
 
Join Date: Aug 2010
Location: Brasil
Posts: 2,620

S/C/G: 240/184/155

Height: 5'6"

Default

A warm bath/shower/swim and/or ibuprofen. It does go away so don't stress about it too much.
__________________

Starting Measurements (B/W/H): about 51/40/46, 240 lbs Goal Reached Pre-Pregnancy: 39/29.5/38, 156lbs Current: about 43/34/42
Mini-Goals
Started at 240
Onederland 199 (Jan 6, 2010, exactly 2 years after my previous due date!)
Overweight BMI 185 (Aug 3, 2011, one year after joining 3FC!)
Pre-pregnancy weight 175 (Oct 18, 2011)
Called Goal 156

My Bras, Fashion, and Weight Loss Blog
runningfromfat is offline   Reply With Quote
Old 09-29-2011, 09:45 AM   #7
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

Quote:
Originally Posted by indiblue View Post
Why is your trainer not having you focus on lower body?
Because I'm running 15+ miles a week at this point, increasing the amount every week. I have quite a bit of muscle mass on my lower body.

When I do my upper body we throw in some squats and lunges (like combo exercises), but the focus is really on my core and upper body. My lower body is getting enough exercise, and he said (and I agree with him) that we don't want to over work my legs. He's a marathon runner, so I'm going to trust his judgement on that, and it's actually consistent with what I've heard from friends of mine who are runners/athletes.

I couldn't run yesterday because my chest is so sore that when my boobs move it's painful. So I'm just chugging water and waiting it out.
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-29-2011, 10:03 AM   #8
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,716

S/C/G: 165/149/140

Height: 5'3"

Default

If you're really new to weight training you'll be very sore, but it will subside... I used to take glutamine for soreness but really don't waste your $$, it works, but so does Advil,water, resting, and time...

It's good that you're doing some lower body compound exercises...
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 09-29-2011, 10:21 AM   #9
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

Yeah, the issue with lower body exercises is mainly that I have lower back and knee issues. If I do too many lunges my knees hurt, and squats are pretty out of the question according to my orthopedist.

We do a lot of balance work, since I have none, but my legs are very muscular from all of the running/biking that I do.

I'm hoping I'll be able to run tomorrow with the help of 2 sports bras and a lot of Advil.
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-29-2011, 02:23 PM   #10
Tellin' it like it is!
 
mkroyer's Avatar
 
Join Date: Jun 2009
Location: Denver Co
Posts: 1,657

S/C/G: RESTART:153.5/147/135

Height: 5'4"

Default

but running/biking work on your lower body is completely different than doing resistance work.... it only builds muscluar endurance (after apoint, not strength) Im sorry, im a runner, and i focus a LOT on lower body weight lifting.... it can be tremendously helpful to correct imbalances that ESPECIALLY FEMALE runners have.... a severe "Q" angle and heavily quad dominant.... Working your legs will only improve your running

Oh, and to answer your question: EPSOM SALTBATH
__________________


"All the Secrets of your foundation shall come to light.... and when you lie, uprooted and broken in the sun, then shall your lies also be separated from your truths" Nietzche

"I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary
."
Personal Bests

MARATHON- 3:58
10K- 44:42
1/2 Marathon - 1:50:48
5 miles - 36:12
mkroyer is offline   Reply With Quote
Old 09-29-2011, 03:42 PM   #11
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

I'd like to note that I consulted an actual doctor before I started meeting with the PT, and we centered my work outs based on what the doctor recommended.

I'm not a quad dominant runner, partially due to my back issue. I have to be very conscious on my form at all times, otherwise I'll aggravate my injury. I appreciate the feedback on the lower body lifting, but everyone's different and it's just not "for me" at this point, based on actual medical advice.

I'm not in this to be a marathon runner, I only picked the half marathon b/c triathlon season is over and I was having issues with motivation to go work out. /problem solved
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-30-2011, 09:50 AM   #12
Brighter than the moon!
 
stellarosa27's Avatar
 
Join Date: Apr 2009
Location: Maryland
Posts: 3,653

S/C/G: 220/ticker/145

Height: 5'4

Default

Update - I chugged a lot of water yesterday (was still in pain) and then last night I used some ice and went to bed with icy/hot. Woke up like new
__________________


~Jennierose~
You must save yourself or remain unsaved - Alice Sebold
It's a very rare person who is taken for what he truly is.


COMPLETED:
Cherry Blossom 10 mile run - April 3, 2011
DC Triathlon (Spring)- June 19, 2011
Annapolis Half Marathon - November 19, 2011
Hot Chocolate 15K - December 3, 2011


New Blog: http://stellarosa27.wordpress.com/
stellarosa27 is offline   Reply With Quote
Old 09-30-2011, 10:35 AM   #13
Ilene the Bean
 
Ilene's Avatar
 
Join Date: Jan 2001
Location: Ontario Canada
Posts: 11,716

S/C/G: 165/149/140

Height: 5'3"

Default

Quote:
Originally Posted by stellarosa27 View Post
Update - I chugged a lot of water yesterday (was still in pain) and then last night I used some ice and went to bed with icy/hot. Woke up like new
__________________
I l e n e
Falling down is not failure....Failure is staying down.

Ilene is offline   Reply With Quote
Old 09-30-2011, 03:19 PM   #14
Tellin' it like it is!
 
mkroyer's Avatar
 
Join Date: Jun 2009
Location: Denver Co
Posts: 1,657

S/C/G: RESTART:153.5/147/135

Height: 5'4"

Default

pretty much ALL runners are quad dominant.... its not really a *choice*

but you didnt mention in the beginning you had consulted a doctor... perhaps you should see a physical trainer instead of a personal trainer?

My only point was that runners tend to overdevelope certain muscles groups (escpecially in the lower body) which is why lower body strength training is important, in order to correfct the imbalances and train the less developed muscle groups... for runners, this is generally hamstrings, and hip flexor mobility
__________________


"All the Secrets of your foundation shall come to light.... and when you lie, uprooted and broken in the sun, then shall your lies also be separated from your truths" Nietzche

"I do not workout. I TRAIN.
I do not eat. I FEED.
I do not sleep. I RECHARGE.
My greatest fear in this life is the fear of being ordinary
."
Personal Bests

MARATHON- 3:58
10K- 44:42
1/2 Marathon - 1:50:48
5 miles - 36:12
mkroyer is offline   Reply With Quote
Old 09-30-2011, 11:00 PM   #15
Senior Member
 
Tejas's Avatar
 
Join Date: Jun 2006
Location: North Central Texas
Posts: 4,591

S/C/G: 220/183/140

Height: 5'4"

Default

FOAM ROLLER!!!!! Everywhere. Then, do it again.
__________________
Three pounds down; 47 to go.
Tejas is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
Small Muscle Soreness srmb60 Weight and Resistance Training 24 04-20-2008 12:51 PM
Muscle soreness? chelle567 Weight and Resistance Training 18 09-08-2004 05:30 AM


All times are GMT -4. The time now is 01:15 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2015, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2