Overly sore after a work out, what can I do?

J

JerseyJeff84

0
I've noticed that whenever I work out, I feel like I've been in a car wreck the next day. My thighs, arms, neck, etc. all burn and squeeze to the point of it hurting just to move or walk.

The funny thing is that I don't go crazy with my workouts. I lift normal weight that I feel comfortable with as a newbie and do the recommended sets, sometimes less.

The thing that annoys me though is that I get so sore after workouts, that I sometimes have to go two or three days before my next workout, as opposed to every other day.

I have heard before that something as simple as drinking a protein shake or eating a banana post workout/training will fix the soreness problem. Is this true? Any other suggestions?
 
how hard are your workouts? if you're a newbie, maybe you need to ease into it. In the start, you usually get sore, but this should pass eventually unless you're doing really taxing stuff like heavy negatives, etc. If you could list what you do in one workout we could see if it's just the workout or if there is some kind of recovery problem. Anyways, everyone's different. I don't know if it's documented that PWO shakes reduce soreness, but they have other benifits that make them worth while trying
 
Yoga! (specifically, power yoga)
It stretches the muscles, relaxes you, and it gets the blood flowing. Blood flow = recovery.
 
After you work out, put ice on the muscles you know will be sore the next day. That's helped me in the past. However, as Karky said, it is normal for newbies to be sore the first few days, but if this has been going on for a while, something else might be wrong. What is your diet like, are you eating enough?
 
Depending how new you are, it could just be your body being sorta shocked. I know in my first few weeks, it was ridiculous. The first 2 weeks in particular, after legs, I couldn't walk for 2 days without wincing in pain. And really, it took 5 days to really heal up. So it could just be that you are doing totally new lifts and your body is having a hard time dealing with it.
 
Basically what everyone said in the above posts helps.

A cold cold shower after your work out. I alternate between cold and hot water, does wonders. A protein shake right after is good. Also incorporate Yoga in your weekly workout routine.

(If you are pushing yourself really hard or starting a new routine, you will always be really sore the first time you do the work out)
 
post a typical workout. exercises, # of reps per set, and # of sets. don't need to know your poundage lifted...just need an idea of the volume you're doing.

if your diet sucks, or if you are not getting adequate rest/recovery, it takes longer to rebuild muscle tissue that was damaged while lifting weights.

aside from 'beginner soreness' that's usally a bit rougher than normal, you really shouldn't be sore much. stiff and tight in the muscles...that's normal (see DOMS) but soreness that lasts for more than a day may mean you are overdoing it.

my idea of a beginner workout is DRASTICALLY different than the workouts you'll see in many magazines. magazines often over do it. a lot. Especailly ones like FLEX
 
You will hate me for saying this but.... SUCK IT UP.

The good news is that if you keep it up every other day, the soreness will decrease after 2 weeks. Your body is just adjusting away from your sedentary lifestyle and into a more active lifestyle. Drink plenty of water and eat at least 1 banana everyday to avoid cramps; as for soreness, you will WANT that feeling after 3-4 months of hard working out.
 
I can totally relate to this!!
I had been going to one fitness club for a year and it almost got too 'easy' that I wasn't getting any benefits. I joined a different club with more equipment, classes, pool & other amenities. I'm rejuvenated again!
So much so, that I'm aching everywhere! (laugh)

It's only been two weeks and I've been going 3X a week.
One day, it'll be:
Arms/back/shoulders 3 sets of 15
20 minutes on treadmill (fast walk)
Another day, it'll be:
Legs & abs 3 sets of 15
20 minutes on treadmill (fast walk)

Wednesday, I took an hour long class (Body works plus abs w/dumbells)
Then 25 minutes on treadmill (fast walk)

My biggest ache is my legs (from treadmill). My first time on the treadmill - no incline, fast walking pace. Next time, I bumped the incline up to 3% and this past time was 2%...... but wow, thost 2/3% make a big difference in how my legs feel. Perhaps I'm bumping it up too quickly? It feels good at the time!

Is it good or bad to get into the Sauna or jacuzzi after a workout?
 
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