sore muscle tips?

[red_eft]

So the day before yesterday, I did my first attempts at squats. Based on the my body's reaction, you'd think I'd never used those muscles before in my life, because my legs are *still* sore. I tried taking a hot bath, but it didn't seem to do much. Does anyone have tips for alleviating the soreness, or do I just have to wait it out?
Also, should I try to do my normal workout, or wait until it lets up a bit?

Comments

[laurashapiro]

Ibuprofen is good for that. Also, I have found that light exercise -- like taking a walk -- can help.

[red_eft]

Thank you! I thought that might be the case, so I think it is time for a walk on the beach.

[damned_colonial]

Ha ha, I'm the wrong person to ask because I kind of perversely love that achiness :) however, ibuprofen and loosening it up works well, as Laura says. Your normal workout should be ok, but be sure to warm up well beforehand. A hot shower or bath might also help.

[thalia]

Hee, I like it too, except those times when I can't walk down stairs without going "ow, ow, ow," and my husband laughs like crazy.

red_eft, you might want to back down on the weight a bit next time, but it will get better. If you're still really sore, I'd say take an extra day off.

[red_eft]

Yeah, normally I don't mind the soreness, but my legs are complaining loudly whenever I stand up or sit down. Or kneel. Or bend. Or... well, move them at all, really.
I... didn't actually use any weights, aheh. So lightening up is not really an option. Maybe I'll do fewer next time, though.

[thalia]

Yeah, I'd suggest cutting back--fewer reps, fewer sets, fewer exercises, whatever's appropriate--and building up to the full workout. There's nothing wrong with taking a couple weeks to ramp up--it's better than hobbling around for three days.

I do sympathize, though. Been there, done that, lots of times.

[red_eft]

Normally, I am the same! But I'm used to working out my arms more, and the soreness doesn't usually interfere with my normal day-to-day movements. The legs, otoh...

[daedala]

Bodyweight squats -- working the same range of motion, without the extra weight -- help me a lot with muscle soreness when I get it.

[red_eft]

I, uh, wasn't actually using any weights, I'm afraid!

[daedala]

Oh, I'm sorry!

Maybe holding onto a railing for support? Or stretching exercises that work a similar range? I find that if I don't do anything, I feel worse.

[red_eft]

*nod* keeping the muscles active seems to be the consensus, so I think I shall do moar walking and stretches.

[rydra_wong]

Try putting a handful of Epsom salts in the next hot bath, and then massaging the achy bits with some decent aromatherapy massage oil -- some oils, like ginger, black pepper, etc. can do a nice job of increasing circulation a bit.

Then, anything that gently moves your legs -- in my experience, yoga stretches will help, and so will walking (or you could try swimming). Nothing strenuous: you're just aiming to loosen things up and keep moving to accelerate recovery.

Don't do more of the squats until things have calmed down; use it as an opportunity to work on other bits of your workout.

The second-day-after soreness strongly suggests that you've been hit by DOMS:

http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

It's pretty common when you've just started working muscles in ways they're completely unfamiliar with, but your body adjusts pretty quickly (you may just get regular day-after tired-muscle aches, but you won't get the full delayed onset whammy).

[red_eft]

The description of DOMS sounds about right! Thanks for the tips- I don't suppose you'd have any particular suggestion for stretches?

[rydra_wong]

For stretches -- depends what hurts worst! With squats, I'm guessing thighs and buttocks, but DOMS has an amazing knack for turning up where you really wouldn't expect it.

Experiment (but gently *g*). Exrx.net has lots of simple stretches; you could try these for starters:

http://www.exrx.net/Stretches/GluteusMaximus/Lying.html
http://www.exrx.net/Stretches/Quadriceps/ProneLying.html
http://www.exrx.net/Stretches/Hamstrings/LyingSingleLeg.html

For a yoga approach:

http://www.yogajournal.com/poses/483
http://www.yogajournal.com/poses/2465
http://www.yogajournal.com/poses/863 (this is actually a rather lousy description of pigeon, but I can't find a better one without more coffee)

[red_eft]

Awesome; thank you so much!

[watersword]

Tiger Balm/Ben Gay, if you've got a few really specific spots of OH MY HOLY OW. Massage the whole area with some oil — olive or grapeseed oil is just fine if you don't have Real Grownup Massage Oil around — using the heel of your hand as much as you can, long strokes that just feel like you're smoothing the muscle out. Light stretching that doesn't really push the muscles but gets them warm should help.

[yeloson]

I'm a bodyworker specializing in sports medicine. One of my teachers, who also does sports med for high school athletes, does this:

10-15 minute soak in cold cold water after a workout, then soak warm/hot.

The cold flushes your vascular system to get the lactic acid out, the heat brings in the blood to get the muscle repair going.

His kids have zero soreness doing this.

[red_eft]

*makes a note* thank you for the tips!