Sore Muscles
#238263 - 01/13/06 11:02 AM
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Stephie
Reged: 03/10/04
Posts: 2696
Loc: Vancouver, Canada
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Hi guys!
Just had a question for some of our more experienced workout people. Every time I go to the gym, I wake up sore the next day and it is not *usually* a problem for me. I am a little achy, but can function just fine.
A couple of times lately, though (the day I saw the trainer, and after this "body blast" class) the muscles in my legs are SO SORE and SO TENSE(is that the right word?) that I can't even WALK normally.
It is really bothering me 'cause like yesterday I really wanted to exercise, but it hurt so bad that I didn't so I have a few questions...
1) Is stretching an answer here? If I stretch my legs out better after working out, am I less likely to be this sore? I am stretching now, but I guess I could do more... Adrian takes like half an hour at the gym JUST for stretching, whereas I am done in like 10 minutes.
2) What about hot baths? My friend says to take baths with epsom salts, but when should I do this? Right after I get home from a workout, before they start to hurt? Or when they have started hurting?
3) And finally, if all else fails and I am still walking around like a fool because my legs are hurting so bad, should I still try to exercise? Will that help, or make it worse if I am already having sore muscles?
Thanks guys!
--Steph
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~~I'm not crazy, I'm just a little unwell-I know right now you can't tell~~Matchbox 20
IBS-D,pain.
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stretching
#238264 - 01/13/06 11:05 AM
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jaime g
Reged: 07/27/05
Posts: 961
Loc: new york city
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stretching's the only one of the things you asked about that i know anything about, but i can say that it does help. when you're stretching after your workout (the before stretches should be gentler and not held as long) make sure you hold each stretch for at least 20 seconds - for me, that's the key. really relaxing into the stretch helps, too. breathe, relax, and take your time. it won't eliminate soreness, but it'll make sure you're getting the most help from stretching that you can.
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jaime
ibs-a (mostly d) // vegetarian
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1. Yes, stretch lots afterwards. It's all about lactic acid  When you workout (lift weights), lots of lactic acid gets sent to your muscles to help them grow. However, if the lactic acid stays built up in there, you can get really sore. The more you stretch directly after your workout, the less sore you're likely to be the next day.
2. Drink LOTS of water. Again, all about flushing out the lactic acid.
3. Make sure you're eating enough. Sore muscles are good (means they've been worked) but excessively sore muscles are sometimes a sign that they're starving.
4. Make sure you're getting enough sleep (to give your muscles some 'off time' and a chance to recover).
5. Stay active in the days following your workout, but don't lift on really sore muscles. Cardio on off days, or just walking around, or yoga or whatever... is a great way to help flush out the lactic acid. If your muscles are still painfully sore though, take an extra day off from lifting to give them a bit more chance to recover.
6. Hot baths (or saunas or steams) are a good idea, however a BETTER idea is contrast showers (a few minutes hot then a few minutes cold) or anything else that makes your body go from hot to cold within the span of a few minutes. That really helps with recovery! 
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~~I'm not crazy, I'm just a little unwell-I know right now you can't tell~~Matchbox 20
IBS-D,pain.
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Laurel
#238305 - 01/13/06 01:31 PM
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Stephie
Reged: 03/10/04
Posts: 2696
Loc: Vancouver, Canada
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Hi Laurel! Thanks again so much for the advice, I was sort of waiting to see if you'd reply on this one, hee hee! Quote:
1. Yes, stretch lots afterwards. It's all about lactic acid When you workout (lift weights), lots of lactic acid gets sent to your muscles to help them grow. However, if the lactic acid stays built up in there, you can get really sore. The more you stretch directly after your workout, the less sore you're likely to be the next day.
Okay, I guess I should definitely add in more stretching to my gymming routine. Like I said, Adrian stretches for AGES (for martial arts, I think) so maybe I will do it with him so I take my time. I get kind of impatient stretching, but I will take the time to do it.. especially after this last time, my legs are STILL sore (not so bad, though, I am going to the gym in about half an hour) 3 days later!  
2. Drink LOTS of water. Again, all about flushing out the lactic acid.
Oooh, okay, I wouldn't have thought of this. I already know that I am not drinking enough water most days so I will make more of a conscious effort there too.
3. Make sure you're eating enough. Sore muscles are good (means they've been worked) but excessively sore muscles are sometimes a sign that they're starving.
Hrm, I dunno if I am eating enough. Does that mean maybe not enough protein if my muscles are so sore, or just any food? Maybe I should start calorie counting again.
4. Make sure you're getting enough sleep (to give your muscles some 'off time' and a chance to recover).
A lot of nights I get very little sleep, so I guess that could be one of my problems. Already working on this, but it's not easy!
5. Stay active in the days following your workout, but don't lift on really sore muscles. Cardio on off days, or just walking around, or yoga or whatever... is a great way to help flush out the lactic acid. If your muscles are still painfully sore though, take an extra day off from lifting to give them a bit more chance to recover.
Okie doke, will do.
6. Hot baths (or saunas or steams) are a good idea, however a BETTER idea is contrast showers (a few minutes hot then a few minutes cold) or anything else that makes your body go from hot to cold within the span of a few minutes. That really helps with recovery!
Ahh, Adrian does THAT too. Takes alternating hot and cold showers, or goes from the sauna into a cold shower - Brrrr!  I thought he was just being crazy, but maybe I will give it a shot!
Anywho, thanks again Laurel! Like I said, I am off to the gym shortly today so I will make sure to stretch for longer and hopefully avoid these painful,stiff legs!
Cheers!
--Steph
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~~I'm not crazy, I'm just a little unwell-I know right now you can't tell~~Matchbox 20
IBS-D,pain.
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No prob at all!
I wouldn't worry about your calories just yet. I'd say work on stretching more, drinking more water and getting more sleep and then see how it goes. I bet your trouble recovering is mostly a case of you going a bit tougher at the gym lately (like that kick a$$ class you recently did  ) paired with a combination of lack of water and sleep - your body can't quite catch up.
I would also say that just walking around and being active will help quite a bit. I know that after a really tough leg day simply going for a long walk REALLY helps with soreness. (Once, the day after a tough leg workout, I had to sit in a car for 10 hours! My legs have never hurt so much!  )
If you're still having trouble with big time soreness after making some changes though, then I'd say it's time to look to your diet. It would probably be not a lack of protein so much as a lack of calories in general (i.e. keep the ratios of carbs/protein/fat you have now just eat more) - again, your body not quite being able to catch up to the workout you're giving it.
And ooooh yeah, those contrast showers are TOUGH to do - but the really do help quite a bit!
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