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after-workout soreness

post #1 of 21
Thread Starter 
I know there have been a couple of threads about it but I cant find them (or dont have the patience to do so...)

any info on avoiding,dealing with, treating the muscle soreness after working out? for some reason lately, it takes me two days to get over it...lactic acid buildup or whatever...maybe Im pushing harder lately but it was never a problem before...it is now.

is it ok to head to the gym tonight even though I still can barely move from the night before lasts workout? will it help or hurt more?

maybe im just getting old, this was never a problem.



(edited only for atrocious spelling.....)

[ July 25, 2002, 01:45 PM: Message edited by: LindaA ]
post #2 of 21
Glad to see that you are hitting the gym1 A few things:

POST workout stretching can help.

Massage: I believe you have a friend who is a pro


Nutrition; Sometimes hard workouts deplete potassium stores, so having something like a banana will help. there have been studies that say that taking 250 milligrams of vitamin C after a workout can help with muscel soreness, since vitamin c helps rebuild connective tissue. Nothing yet has been conclusive.

Make sure that you don't weight train 2 days in a row. If you have to, because of time restraints, train different muscle groups.

You can do the same thing with your cardio. Cross training is a good way to keep one muscle group from getting too sore.

Delayed Onset Muscle Soreness is sometimes believed to be the result of microscopic tears in the muscle fiber. This causes chemicals inside the cell to leak. As a result, minor swelling can also be present, which will cause stiffness in neighboring muscle groups.

Some studies now say that DOMS is not caused by lactic acid build up. Lactic acid is a by product of burning sugars duiring intense physical exercise.Within an hour after exercise, most, of the lactic acid produced in the muscles is removed. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. However, muscle fatigue and DOMS are two different processes.

This is why we have to recertify every 2 years!
post #3 of 21
just to expand on what LM clarified. it is FINE to hit the weights on two or three or four or five...consecutive days, you just want to be hitting different body parts. i am in there 6 days a week; i just make a point to take AT LEAST three days off, more often four, even five sometimes, between workouts of the same body part. once you've "burned" 'em, they NEED rest to rebuild, repair.
post #4 of 21
Thread Starter 
hmmm, seems i have to rethink my whole workout schedule...help. im confused. (this is what i get for having a personal trainer who is nothing but a 100 lb scrawny pimpled kid who LOOKS like a snowboarder... : )

I do cardio every night. (trying for four days a week @ gym.) this is either eliptical trainer or stairmaster climber. 15 minutes, level 10. then on to circuit training. Upper body one night, lower body the next. Exept when the rotation comes around again, im just STARTING to get sore from the last round.

thats mon and tue. by wednesday i feel (and move) like ive been hit by a truck, and have NO desire to get back to the gym until sometimes late sunday.

Ill try the stretching, the banana, and the vitamin C. it seems to be lessening though, its only thursday and I feel ok. thanks for the advice.

you know, the only part of me that doesnt hurt is the darned knee that I just had surgery on. its in better shape than the rest of me!
post #5 of 21
Dumb questions I forgot to ask you: [img]redface.gif[/img] Where do you feel sore?

Have you recently started the 4 day a week routine?

DOMS typically happens 24 to 72 hours post workout, so starting to get sore as the routine repeats is normal. When you first begin a program, you are more likely to have post workout soreness. Then your body adapts.
post #6 of 21
Don't forget that your body spends time at night as well as just after exercise doing its repair work; about two hours in, in REM sleep.

That's why you feel so awful in the morning when you have a poor night's sleep.

What you eat after workout is the sort of stuff, in small quantities and with a bit less carbohydrate, you should eat before going to bed.

No drinking just alcohol (carbs), having a pasta fest or snacking on fruit or biscuits only just before bed.

Milk or yoghourt, is you are not intolerant, are ideal.
post #7 of 21
Thread Starter 
Dumb questions I forgot to ask you: Where do you feel sore?

Have you recently started the 4 day a week routine?
everywhere, mostly at the point of origin...where the muscles connect. as the time goes on, this spreads and the muscles are sore even to the touch.

its been about four weeks that ive started this routine, minus a buch of time in the middle where Ive been sick. (stomach flu...ugg.)

feeling sort of ok today, going to go to the gym at lunchtime and do some lower body work....
post #8 of 21
Thread Starter 
btw, great links DB....printing them out now....

thanks so much
post #9 of 21
Good Stuff, everyone. Couple more things. First, keep in mind that when you start doing serious workouts, some degree of DOMS is normal for perhaps the first month, but it should not be incapacitating. On the other hand, if you felt nothing whatsoever, you probably would not be doing much of an effective workout.

As far as warmups and stretching go, I assume, or hope, since you have a trainer, you are being properly warmed up. BUT... there has been absolutely NO scientific proof that PRE workout stretching prevents injuries or soreness. In some cases, stretching while the muscle is cold can lead to injuries.

As I've said many times, many women are hyper flexible, and pre workout stretching can actually be pretty deadly, in some cases. POST workout stretch is much more effective.

As far as your training regimen goes, you say you are doing 2 days upper body, 2 lower. On the days that you do upper, maybe use a different cardio machine than the elliptical, that does already have some upper body action. You can also use less resistance on the cardio machines, and work for more speed on the days that your muscles feel sore.

Another thing you can try, is playing around with your workout split. Sometimes, doing all upper body on one day puts way too much stress on the trapezius. There are a gazillion ways to vary the muscle routines. Your trainer can help you on that.

As far as your trainer goes, here comes a touchy subject. RANT WARNING...

I find it astonishing to see how many trainers have no clue as to muscle sequencing. Basically, you have your large muscle groups such as deltoids, chest and back, and your smaller muscles such as biceps and triceps. On many people, triceps are the weakest muscle in the upper body. But both the triceps and biceps act as assisters in performing chest, back and shoulder exercises.

I am always amazed when I see a trainer totally fatigue their clients tricep's, then ask them to perform something such as an overhead press! :
So its really important to work the smaller muscle groups last!

As far as the other muscles hurting more than your injured leg, this is normal. They may be working over time to protect the injury. Also, the rehab you did probably did in fact make that area quite strong.

One more thought. If you find you are dissatisfied with your trainer, many physical therapists also do fitness training. I recall that your PT attended the Perform Better Workshops, so he does in fact have a knowledge of functional sports conditioning. You may want to find out if he can work with you.

Good Luck!
post #10 of 21
Originally posted by LindaA:
</font><blockquote>quote:</font><hr />--------------------------------------------------------------------------------
Dumb questions I forgot to ask you: Where do you feel sore?

Have you recently started the 4 day a week routine?
everywhere, mostly at the point of origin...where the muscles connect. as the time goes on, this spreads and the muscles are sore even to the touch.

its been about four weeks that ive started this routine, minus a buch of time in the middle where Ive been sick. (stomach flu...ugg.)

feeling sort of ok today, going to go to the gym at lunchtime and do some lower body work....
</font>[/quote]The following might be reasons for your prolonged soreness....

1) You have over done it a little and never given your body the chance to fully recover from the first workout. Try lighter exercise until the soreness is gone, light exercise helps to flush out any left-over lactic acid.

2) Your calorie intake or nutritional balance is insufficient. Many people cut down their food intake as they start training leaving the body short of what it needs to fuel and repair itself. They end up at the bottom of a downward spiral until they give up training. Energy diets are like accounting in different currences (Protein, Carbs, Fat etc each being a separate currency), exercise to make a withdrawal, eat to save. Many people have just saved too much

Best of luck

post #11 of 21
Thread Starter 
OH! you mean I gotta EAT too???? : : : Who has time anymore!!! (this might explain why my spandex is starting to fall off me....think somone called me calista the other day) (HEH, I WISH.) (yuck, no I dont.)

Thanks for all the advice, Im going to try the shake stuff that was suggested, watch my proteine and carb intake, etc. I think, when I started this, i had also changed my diet, completely droppped coffee, soda, Made "healthy choices" but it was a big change, needs adjustment.

right now, for some reason, i have one (yes, just one) extremely sore calf muscle, (standing calf raises) and one very sore above and behind the elbow (tricep?) muscle left over from monday and tuesdays workout.

heading to gym now but will skip calf raises....
post #12 of 21
Thread Starter 
YUCK!!! with all the technology around today, cant someone make one of these post-workout dietary supplements that doesnt TASTE SO NASTY!!! gross. blecch.

ok, had a reaaally good workout. (skipped cardio in favor of Skiers Edge tonight.)

spent 15 mins post-workout stretching. That actually felt REALLY good.

Now im trying really hard to drink this offensive Abb Mass recovery sh--tuff. glad this has 35g of PURE WPI for rapid absorbtion...if i dont absorb it soon its gonna come back to haunt me....

BLECH. But, maybe i can walk tomorrow without "ouching" with every step.... [img]smile.gif[/img]
post #13 of 21
One other thing. I seem to recall that you are relatively slim. While I do believe that everyone should do cardio, regardless of their weight, you may be doing more than you actually need, or at too higher intensity. Just another thing to totally confuse you!
post #14 of 21
What you consume immediately after exercise can help recovery .....




I trust you do warm-up exercises (helps to reduce muscle damage) and cool down exercises (helps to get rid of lactic acid). If you are continualy sore then try reducing the workout intensity and build it back up gradually. Try light, medium, and hard days of exercise.

post #15 of 21
Try drinking more water, stretching before working out, make sure you eat enough protein.

If you are constantly increasing weight, maybe ease up a bit. Its probably not enough water or protein. You need lots of protein to repair the muscles
post #16 of 21
post #17 of 21
These are great, DB! No faddism, just plain, good scientific info!
post #18 of 21
LindaA, Try the "rich chocolate" flavor of Champion Nutritions performance dietary supplement, Metabolol II. It's one of the few such drinks that I actually look forward to drinking after workouts that covers all the bases I look for in a recovery or pre-workout drink. Their Revenge Sport hydration drink(venom lemon is my favorite : ) has been a favorite for two years now as an electrolyte/hydration replacement that isn't too sweet and cloying, and no I have no affiliation or connection to them. They've just stood me in good stead since I ran accross them.
post #19 of 21
Thread Starter 
"Rich Chocolate"? hmmm...sounds good, im all for anything called "rich chocolate" ill try it.

followed suggestions, strectched post-workout, watched nutriton before & after. I was sore the next day, but tolerably so, and the second day, I was ready to get back to the gym...thanks for all the help...your suggestions really worked!

post #20 of 21
Thread Starter 
Just wanted to thank LM, DB, ryan and everyone else for the great advice...I followed it all...

-took my "upper body, lower body" workout and made it more granular...one day each for arms, legs, shoulders/back, core strength

-cut back a little on cardio, especially on a "leg" day

-got a new trainer who spoke about sequencing, went over form, goals, sport-specific training, and added more machines...as well as floor excercises

-brought in my therapist to assure knee was ok on each station

-worked a whole session on post-workout stretching, this was extremely beneficial.

- I eat now. this seemed to make the most difference with the soreness problem I was having, I almost *like* those nasty carb/protien bars now...still cant stomache those nasty shakes yet...but usually a bar, and then a dinner later on in the evening that is heavy on carbs...it seems to be working.

very little sorness anymore, just that "good" sorness/tightness that says "good workout." thanks everyone!
post #21 of 21
Linda -

Try Myoplex, by EAS.

It's available in Vanilla, Chocolate & Strawberry and tastes really good.

Have one as soon as possible after your workout and then have some sort of balanced meal within a couple of hours, preferably within one.
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