Extreme Muscle Ache

A

Archer1

New member
I've been working out with weights(25 pound dumbells) doing the basics: squats, curls, presses, etc.) The weight is appropriate, as I started with 15's and have worked up to 25's over the course of about a year, and the exercises feel good while I'm doing them. The problem is the next day, and the next one, and the one after that. Starting the next day, usually late, my muscles start aching, to where, on the whole second and third day, I can barely move, walk around like a 90 year old. I'm 29, btw.

I guess I don't mind the feeling too much, as it feels like I'm actually getting some benefit out of working out, but I'd like to shorten the time span. Is there anything I can do(other exercises after working out, or some food or suplement I can take) to do this? Or does it mean I'm just working out too much?

Thanks,
Archer
 
to help reduce your DOMS you need to not only stretch and warm down after your training but after your warmdown jump in the shower and alternate between hot water for a minute followed by cold for a minute repeat 2-4 times. It works even better if you have access to an ice plunge but most people don't.

the hot/cold routine causes vasodilation contrasted with vasoconstriction to flush waste products from working out away from your muscles and helps to reduce pooling of blood in the muscles.

after the contrast portion of your shower, self massage your muscles to finish of under warm water.

this won't stop the DOMS completely but will reduce it.

DON'T do the contrast shower if you have picked up an injury during your workout session
 
I had a similar problem, and it turned out (after tests from my doctor) that I was low on iodine and vitamin D. Vitamin D has a big impact on muscle and bone health, so if you're like me and spend most of the day inside and not in the sun light, it's at least something to consider.

I still get longer lasting DOMs the first week I come back to working out after taking a break, but it shouldn't be hard to walk day in day out if you've been working out for a while now.
 
DOMS = Delayed Onset Muscle Soreness! Oops :) Should have defined it before using it...
 
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