Post # 1
I just started exercising much more this past week. I’ve been cross-country skiing (amazing workout), dancing, doing yoga, riding an exercise bike, and walking; during the last two acitivites I use light weights to work on my arms. (I only do one of any of these activities per day, in case you’re wondering; I do a lot of different things depending on the weather, whether there’s a yoga class being offered, and what I feel like doing, as I get bored easily doing the same thing over and over.) I’m going to try and keep this up, but goodness, I have some sore muscles!
When you get sore muscles from working out, do you just keep going through it, exercising every day (though sometimes more lightly), or do you give yourself a rest day where you do nothing? I’m leaning towards the former method, since if I don’t make an effort each day to work out somehow, I’ll lose the momentum and disappoint myself (I have learned this the hard way numerous times!).
Also, has anyone noticed, after starting doing yoga after a long break from it, getting extremely sore and stiff in strange places the next morning? This happened to me last week, and I recall it happened when I first started doing yoga, but gradually lessened as I got stronger and more flexible.
Post # 3
Unless you have muscles that hurt, it’s ok to continue working out. Sometimes it actually helps to do a nice light workout when you have sore muscles (remembering to stretch really well after you’re done!).
Since I’m training for a half marathon, I do have 1 day each week that is a built in “rest day” where I’m not supposed to do anything, but I still usually take my dog for a walk or short cross-country ski loop in the woods. It’s important to give yourself recovery days if you have been working yourself hard.
As far as sore muscles go, I’m usually the most sore 2 days after a tough workout (DOMS – delayed onset muscle soreness) and the third day I’m less sore and then it’s usually gone after that, but I don’t quit my workouts due to muscle soreness.
Post # 4
- Wedding: November 2012 - Oak Tree Manor
I am definitely no expert and don’t have a medical background, but I’ve been exercising most of my life, and I exercise even when I’m sore. If nothing else, I stretch on a very sore day, but I honestly find that exercising seems to loosen up my muscles and takes away the soreness. I know that sounds crazy, but I’ve noticed that time and time again! And I am the same way, I lose momentum if I take a break from exercising.
I definitely get stiff and sore in bizarre places after taking a break from yoga. I think that’s natural – in yoga, you use very different muscles than you use during normal day-to-day routines like walking and jogging. I find the same thing about a lot of different activities – when I downhill ski or snowboard, my arms are sore – even though I hardly use my arms! And it’s always soreness in the most unexpected places.
Post # 5
My sore muscles usually last 2 days. I usually do a light run on my sore days instead of a full work out. I do take a rest day on occassion if the soreneses prevents me from walking like a normal person.
Post # 6
Drinking a glass of chocolate milk or a protein shake after a workout should help your muscles recover and feel less sore!
Post # 7
Look at you go, girl! That’s awesome. 🙂
I’m usually sore for less than 48 hours. And you’re right — when you start new exercises (especially things like yoga and pilates), you end up with sore muscles in strange places. But that just means you’re working them! And that will definitely go away once you get a few more workouts in and those muscles aren’t in so much shock. 😉
I tend to keep going through any muscle soreness, unless it’s severe. However, if you’re doing any kind of serious strength training, you should rest between workouts. Obviously, be especially cautious about anything that seems like it could be bone-related too. I once got a stress fracture from running but thought it was just a strain, so I tried to “run through the pain.” Not a good idea in that case!
Post # 8
Rest days are VERY important. I would try to have at least one rest day a week, and also maybe stagger your types of exercise so you’re giving different muscles/body areas time to rest while you work others. The rest time, when muscle repairs, is when it gets built so you need to rest them sometimes. Soreness for me usually lasts 24-48 hours, depending on how hard I pushed it.
I do cardio 3x a week and strength/core work inbetween and have one rest day (either Sat or Sun).
Post # 9
Good advice so far. Basically, if you feel like you can workout, do. If you’re so sore you can’t, don’t. Sounds simple but that’s what it comes down to. If you’re just moderately sore, warm up well before you workout, and stretch both before and after. Drink plenty of water. Just don’t push yourself beyond what feels good/right.
Post # 10
@Creiddylad: You need to repair your muscles with protein after a workout. Shakes are best as chicken/eggs/steak take longer to break down.
Also, one of my best investments was a foam roller. http://www.amazon.com/Black-High-Density-Foam-Rollers/dp/B0040NJOA0/ref=sr_1_1?ie=UTF8&qid=1357578018&sr=8-1&keywords=foam+roller
Post # 11
I agree with PP. Foam rollers are AWESOME!! I CrossFit & use them on a regular basis. Being sore is good, it means you’re doing it right. You should always have a rest/active recovery day, but usually working out when your’re sore helps.
If you have taken time off over the holidays & are just getting back into it, plus adding more workouts is going to create the muscle soreness a bit more intensely. Either way, good luck on your athletic journey.
Post # 12
Yep it’s totally normal to be sore after starting a new routine/ doing something different. For me it typically lasts about 2 days. The bees have given good advice so far! I find that light exercise helps with normal soreness- gets the blood flowing to bring healing nutrients to the microtears in the muscles. However, if I am extremely sore, I will take a day completely off in order to not risk injury.
I ran competitively through high school and college, and I remember one coach telling us it’s important to know the difference between good pain and bad pain. Good pain= pushing yourself during that last mile, satisfying soreness after a hard workout. Bad pain= sprained ankle, broken bone, inflamed tendon.
I also make sure to get some protein within the 30 minutes after working out, and I am a big fan of ice if something is bugging me.
Post # 13
@mamadingdong: Huh, I’ve never heard of or seen a foam roller before. What do you do with it?
Thanks everyone! This pretty much confirms what I was thinking. I’m trying to decide if I want to ski or do yoga today– it’s nice and sunny out, and I’m working from home right now (lucky me!), and there’s lots of new snow, but there is also a yoga class tonight and I won’t be able to go for more than a week. . . I might do both, just not push it too hard on the skiing.
Post # 14
@vermonster: Thanks. 🙂 I think I’m pretty good at telling what’s OK soreness and what’s injured soreness, and luckily I haven’t had any of the latter. Protein is a good idea, too, as a number of other people have suggested.
Post # 15
@Creiddylad: Roll your muscles out! There are lots of youtube videos and articles. Basically if your quads are sore, you roll them on top of the roller, isolating the sore spot. Great to do right after a workout or even when you’re already sore.
Also, I use a lacrosse ball against the wall for sore upper back. BEST BEST BEST!
Post # 16
I’ll definitely push through sore muscles. I will just make sure to do an extra good stretch before and after the workout.
However, rest days are VERY important. You need to give your body time to recover and rebuild your muscles.