How do I avoid sore muscles after a workout?
Tuesday, March 9th, 2010 at
10:17 pm
I just started strength-training for the first time in a couple of years (using free weights) and about 48hrs after my biceps workout I still can’t fully extend my arms, right now I can’t bend them past 90 degrees. I streched before and after the workout and got plenty of nutrition and rest after the workout as well. I would like to avoid this problem because now I can’t work out other muscles until this heals, any suggestions on how I can avoid the soreness and speedup recovery?
Filed under: Fast Weight Loss
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Well, after not strength training for a couple of years you are obviously going to have some soreness. I honestly don’t know how you are going to avoid it. I experienced it to the level you did when I worked out once with a trainer this past summer (and I hadn’t taken an extended break from strength training). What goals do you have for strength training? Maybe you need to work with a trainer, but nail down your goals and figure out what is good and not good as far as soreness is concerned. Now for me, I don’t mind that bit of soreness (as long as it’s not pain as in injury) because it makes me feel like I actually accomplished something.
Lift less weight next time, cowboy.
Stretch and warm up before you work out, and stretch after your workout to cool down. Drink plenty of water during your workout. For right now, just take a couple of Tylenol.
go slow, less weight
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Let it heal first, and then start over. You over did yourself the first time. You have to start off slowly, and work your way up.
you will be less sore as you work out more. the first week when i started working out, muscles i hadn’t known existed were so sore i couldn’t move.
the more i worked out, the more my body/muscles became accustomed and the less sore i got. i work out almost every day and only get really sore when i change my program every couple of months until my muscles get used to the new activity. and still the soreness is nothing like when i first started!
when you use weights, start with light and work up to heavier ones. also, don’t force yourself to lift heavy weights.
ask a trainer if you are at the gym.
I notice a lot of people answering, "Lift less," or "you’ll get less sore as you do it more often."
These are true answers, unfortunately only because if there is no pain, you are not gaining muscle anymore, only toning. What are your goals? Are you looking to increase your strength or just wanting to look pretty?
I’ll skip on getting pretty, there’s already great advice on that here. As far as gains go, you should know that if you’re "maxing out" there’s no reason to work any muscle group more than once a week. Isolate certain groups and work them on separate days. Also, are you using free weights? If so it is very important that you be doing exercises properly. The wrong range of motion can really strain and hurt you for days, and equate to less gain as well. I highly recommend using the machines, like the Nautilus line and such. If you’re pushing with all your heart, it’s nice not to have to worry about hurting yourself.
On diet, just remember that after 3 hours, your metabolism will shut down. Once it does the nutrients and proteins in your system are wasted. I eat a light snack every two hours like a Special K bar or some crackers to keep that metabolism awake.
Good luck, and have a nice work-out!