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How do you get past the workout soreness?



 
 
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YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/24/12 1:31 P

The post soreness is getting more tolerable.. thanks for the tips! emoticon



PARKERB2
SparkPoints: (129,515)
Fitness Minutes: (68,075)
Posts: 12,065
11/24/12 5:30 A

You just have to shoulder through.



PLINTHESS
SparkPoints: (34,478)
Fitness Minutes: (30,470)
Posts: 2,164
11/24/12 4:52 A

Pay attention to stretches - do at least 10 minutes after each workout



BJPENNY70
SparkPoints: (67,659)
Fitness Minutes: (32,785)
Posts: 4,673
11/23/12 8:43 P

Do warm up stretches before and after exercise. It helps prevent the blood from pooling in the muscles, which is what causes that soreness. Also use ice or heat on the sore areas. Fifteen minutes on with the ice then 15 minutes with the heat.



YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/23/12 8:14 P

I am going to go workout with a friend tonight now! Yay! back on track! emoticon



CHATTYAHOLIC
Posts: 54
11/23/12 7:51 A

Do it again! It gets easier each time.



KKKAREN
SparkPoints: (201,648)
Fitness Minutes: (85,876)
Posts: 11,168
11/23/12 7:40 A

a hot shower and some tylenol



YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/22/12 11:51 P

The hot shower before work helped a lot. Also just getting up and going to work and making myself move was good too. By the end of the day I was no longer sore.



DWROBERGE
SparkPoints: (295,166)
Fitness Minutes: (282,217)
Posts: 45,205
11/22/12 10:53 P

emoticon



ARUSHING2
SparkPoints: (26,830)
Fitness Minutes: (19,755)
Posts: 720
11/21/12 12:20 P


Unless contraindicated one might try: a nice thorough soak in a tub of hot water, or a long, hot shower and/or the appropriate dosage of motrin or similar analgesic.

If one warms-up before, cools-down after and does a decent routine of stretches, they are less likely to get sore or stiff afterwards.

And as many have noted, start slow and steady and build-up gradually: durations, weights, distance, etc., etc.

Best wishes in you indeavors.

Edited by: ARUSHING2 at: 11/21/2012 (12:29)


1954MARG
Posts: 243
11/21/12 11:58 A

Take it a bit easier at first and build up your activity steadily as you get fitter. Have a warm bath after your exercise, and wait until the soreness has gone before your next stint.



CARILOUIE
SparkPoints: (78,050)
Fitness Minutes: (60,243)
Posts: 5,175
11/21/12 11:22 A

I stretch for about 15-20 minutes after a workout. I have a stretching playlist with slow music on it so I remember to hold my stretches. This has REALLY helped with the post-workout soreness.



DWROBERGE
SparkPoints: (295,166)
Fitness Minutes: (282,217)
Posts: 45,205
11/21/12 9:44 A

emoticon



YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/21/12 9:42 A

Thanks guys! I am going to try a combo of these things. My legs and arms are just fine. (I guess from lugging around 60 lbs of children at a time. my main pain zone is my abs. I don't even have to do abs related workouts that day and they get sore! lol I guess I am just going to have to toughen up if I ever want to see that unlying muscle again



SUNSHINE99999
Posts: 5,667
11/21/12 9:16 A

Have my wife give me a rub down.



SADBAN
SparkPoints: (1,391)
Fitness Minutes: (901)
Posts: 23
11/21/12 8:41 A

Always do cool down exercises after a workout and then have a large glass of water with creatine powder



BIGDOG1969
SparkPoints: (26,713)
Fitness Minutes: (9,743)
Posts: 1,028
11/21/12 8:33 A

stretch after your workout, don't overdo it, and keep at it



MOTOMAMA
Posts: 2,000
11/21/12 8:22 A

I find it helps to keep moving, even though it hurts it helps to keep that lactic acid working through and the soreness doesn't last as long.



MADDERMAUS
SparkPoints: (33,326)
Fitness Minutes: (33,786)
Posts: 484
11/21/12 7:33 A

Rest and light stretching



DARJR50
SparkPoints: (85,374)
Fitness Minutes: (44,230)
Posts: 2,247
11/21/12 7:25 A

Hot shower, BioFreeze. Hot rice bag and ice.



128PERFECT
Posts: 3,026
11/21/12 6:08 A

My hottub.



SLIMMERKIWI
SparkPoints: (111,948)
Fitness Minutes: (31,780)
Posts: 20,417
11/21/12 4:41 A

There are a couple very important things to remember:

1. Start off small - type and amount of exercise
2. Ensure that you do appropriate warm-ups and cool-downs.

If you are wise about what and how much you do, you shouldn't suffer from soreness at all.

I suggest that you read these links:
www.sparkpeople.com/resource/fitness_artic
les.asp?id=268


www.sparkpeople.com/resource/fitness_artic
les.asp?id=117


Kris

Edited by: SLIMMERKIWI at: 11/21/2012 (05:15)


LYNN955
Posts: 701
11/21/12 4:37 A

Take some ibuprophin and a day of rest.



TCANNO
SparkPoints: (74,121)
Fitness Minutes: (51,741)
Posts: 14,112
11/21/12 3:40 A

slow down until I recover




LISAN0415
SparkPoints: (6,628)
Fitness Minutes: (1,143)
Posts: 1,175
11/21/12 3:24 A

I know the next day the last thing you want to do is move, but the best thing to release that Lactic acid is to do some light exercise.

Also remember to stretch before, warm up, cool down andstretch after every workout!

Ibuprofen is the best thing for me when my muscles are sore.

Good luck!
Lisa



ONELITTLEPILL
SparkPoints: (28,607)
Fitness Minutes: (19,645)
Posts: 803
11/21/12 3:13 A

keep moving- light exercise; even if it feels like it will kill you, you will loosen up some, and feel better when you're done



DWROBERGE
SparkPoints: (295,166)
Fitness Minutes: (282,217)
Posts: 45,205
11/20/12 8:16 P

keep on keepin on!



ASHPATCH11
SparkPoints: (7,830)
Fitness Minutes: (4,450)
Posts: 563
11/20/12 4:15 P

hot shower stretch in there



SLASALLE
SparkPoints: (162,212)
Fitness Minutes: (66,200)
Posts: 9,000
11/20/12 4:06 P

Make sure that you cool down slowly first, then stretch really well AFTER your cardio and strength training workouts. That will help a lot.



LINWASH23
SparkPoints: (48,410)
Fitness Minutes: (33,698)
Posts: 1,848
11/20/12 4:03 P

I just continue the next day. Never give up.



AZULVIOLETA6
SparkPoints: (45,241)
Fitness Minutes: (57,197)
Posts: 2,478
11/20/12 3:23 P

Everything Obiesmom said...plus hot water bottles!

I also tend to rotate high-impact and low-impact days so that I am not doing very strenuous stuff several days in a row. This is why I swim three days a week--to make up for the days when I run and do very intense Zumba.

Are you warming up? What did you do/for how long that made you this sore?



OBIESMOM2
SparkPoints: (58,398)
Fitness Minutes: (35,692)
Posts: 4,388
11/20/12 2:28 P

oh...and wear flats the day after a leg workout!

my calves are SO SORE and wearing heels to work was NOT a good idea

Edited by: OBIESMOM2 at: 11/21/2012 (04:59)


OBIESMOM2
SparkPoints: (58,398)
Fitness Minutes: (35,692)
Posts: 4,388
11/20/12 2:23 P

stretching
ibuprofen
warm bath with Epsom salts



JENNILACEY
SparkPoints: (69,427)
Fitness Minutes: (43,924)
Posts: 2,480
11/20/12 1:04 P

Start off slow and don't over do it. DOMS (delayed onset muscle soreness) is very normal for beginners but if it's to the point you can barely move the next day or if the pain continues for multiple days then you're probably starting off too strong.

To relieve DOMS you need to rest, an ice bath will help (it's cold! But it works), active recovery (do low impact cardio to increase blood flow to your muscles) and massage.

Once you get used to exercise, be it cardio or strength training, the only time you will likely experience DOMS is after an intense workout or when you change up your ST exercises. I believe for me it was after the first month I stopped being sore after workouts and only have minimal soreness when I switch up my ST routine.

Edited by: JENNILACEY at: 11/20/2012 (13:06)


NEWKATE3
SparkPoints: (1,070)
Fitness Minutes: (601)
Posts: 53
11/20/12 12:40 P

I am also a mother of three, but mine are big kids and the "baby flab" is pretty well established! emoticon I have been fit, and have "started" back many times. I know that if I am so sore that I can't move, I need to back off a little. Actually, the second day post strenuous workout is usually the worst for me.

Stretching or doing some light exercise, like just walking, seems to help me with the soreness. Today is my day two and I am sore also...Grateful for the things that keep me moving today!

K-



YLLWROSE86
SparkPoints: (976)
Fitness Minutes: (727)
Posts: 203
11/20/12 12:31 P

I am a mother of three, and just started working out to burn extra calories and reclaim my body back from the baby flab. I am sooooo sore today! I can barely move around and get my stuff done! I am to be leaving for work in an hour and I am just sitting here... ugh!



 
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