Does anybody know what is the solution for muscle soreness after a workout?

[Decentguy]

from my previous workouts, its been 2 days and my shoulders, my chest, and my legs are sore as hell, my shoulders are soo much sore that i can't even scratch my back. i usually dont do anything when my muscles are sore but this time its too much

[Levin]

It goes without saying, that there is no solution. Your body needs to heal.

The fact that you can't scratch your back is telling. You need to focus on quality over quantity in my view. How are your joints faring? If they're sore, or you're getting a lot of niggling injuries, you're at risk of seriously fucking something up. Strength training should be like 1/4 of your exercise regime.

Put it this way: eating, especially certain foods which are associated with putting on mass, is strengthening. As is working out hard.

Walking, stretching, resting, qigong, eating plant based 'healthy foods', is loosening, healing, relaxing, integrating.

If you feel burned out, sore, you feel like you're damaging yourself, you have the balance wrong. Adjust accordingly... Or 'nature' will adjust it for you... For those who feel spaced out or feeble, more of the first category is needed (sometimes less sugar, fruits and vegetables).

It mostly sounds like you're overdoing it. Personally, I like to focus on calisthenics and doing the basic core exercises as espoused in 'Convict Conditioning'. It makes sense to train the body in natural whole body movements. Finding the body becoming wound up and tense, and not healing properly is not good for a martial artist. It's not good for any body.

Also, the philosophy is becoming as big as possible for aesthetic purposes makes no sense. You want good overall balance between the various markers of strength, fitness, vitality and health. This gives a good synthesis of overall power.

[Decentguy]

i mostly had soreness in my front shoulders deltoids after a chest workout but it goes away after some time, but when i worked out chest on Sunday after that i couldn't sleep well because i have sleeping problems sometimes after a workout i can't sleep not sure because of insomnia or any other problem but when i slept well last night then the soreness became more after i woke up from a good sleep

[Levin]

I'm not an expert on what kind of specific workouts you should be doing. But maybe you're just doing too many exercises and too many sets? Sounds like a case of over doing it. Focusing on form and core exercises might be best? As I say, quality is better than quantity.

[Levin]

Think of the purpose of soreness. You do activity 'out there', you exhaust your body, but over the long term, you become stronger. The soreness or pain is in order to integrate and heal, your body is telling you to lay off while it does so. So it's not a bad thing in itself. If you're perpetually sore then on a basic level it sounds like you need to do more of the healing stuff that I mentioned. I guess you're also eating a *lot* of calories, meat, dubious protein rich but highly processed potions?

The function of sleep and again dreams is to integrate the experiences of the day, to heal essentially. One reason you may have insomnia could be again, you're doing too much? Your body simply can't process it in time. If it can't process it in that night, it goes into your subconscious for healing somewhere down the line. Hence why pain can appear out of nowhere: didn't heal properly first time. These things are complicated, but it's just a suggestion. You have to examine your behaviour.

[Decentguy]

okay

[ak666]

Sometimes for extreme shoulder and upper back pain it can be helpful to kind of go up to a door frame, put your arms out, and dip forward, stretching that area.

Hot and cold treatment can help as well for the symptoms, and pain killers if they get extreme.

I could also swear that I recover faster from work outs if I take protein supplements.

It might be tempting to kind of lie in bed and try to sleep off the pain, but I find that doesn't seem to do anything to accelerate the process. I find some level of motion and light stretching tends to seem to help more.

[Decentguy]

i always drink protein shake, as a post workout

[ak666]

That's good -- I tend to keep taking the shakes as long as my muscles feel sore for following days. I could swear it helps me get better faster, but it might be some degree of superstition.

[Decentguy]

oh okay

[ak666]

Upper back and shoulder tends to be the worst for me though. I hate it when those areas get a bit too sore, along with neck. Been so sore in the legs before that I could barely walk down the stairs without using the hand rail, but upper back/shoulder pain tends to suck the worst. It'll tend to go away after some time though.

[Decentguy]

yeah your right, shoulder pain is the worst

[ak666]

One last thing you can do: if you tend to sleep on back or tummy, sometimes it can do wonders if you force yourself to sleep on your back when those areas are sore.

[ak666]

if you tend to sleep on back [/side] or tummy,

[Decentguy]

ahan, good to know that, Thanks

[lyannamormont]

Give two day break between lifting. It is called delayed onset muscle soreness and it means you are on the right track. Keep lifting regularly, do not reduce the weights you used. Continue using them also do not stop working out because f you give break for one two weeks than start again you will feel sore again anyways. After one or two weeks you won't feel soreness which means you're gettin stronger muscles. Regularly increase the weights or change the repetition or number of sets you are doing.

To beat DOMS, My suggestion is to take low dosage of ibuprofen and get a hot bath for 30-45 minutes. I suggest doing some light stretches while in hot water. There is no exact way of getting rid of doms, but its pain is reduce-able like that.

Also, please be careful and dont her confused of muscle soreness vs muscle tear/wear etc. if the pain is unbearable, and if there is any bruise or redness, numbness or not able to move arma and legs then it means you forced yourself too much and maybe a physical injury (hope not).

A lot of guys at gym i have seen try to lift weights that they can't. They barely do two reps or three then wait for another set. Make sure you do the weights which you can do 6-8 times.

Also be careful using those weights. Again a lot of guys and gals I see they are using machines wrongly and may hurt their pivot points in body like elbows or kneees etc. i suggest getting a trainer for awhile.

I dont know why i replied this long by the way. Ahahah

[Chillercher]

Are you sure it's not the lactic acid? Then you can't do anything about it. It can also be a strained joint or muscle. If the pain last longer than a few days, it could be the problem and then you have to keep the affected parts of your body in completly calm and in peace to make them heal
If it doesn't get better, you should propobly go to a doctor or a chiropractor

[Decentguy]

i dont know much about lactic acid, but i think its some kind of chemical compound, but i dont know what its gotta do with the soreness.

[kelvinmed]

@decentguy lactic acid fills your muscles when oxygenation is not happening correctly or fast enough to make up for the energy used. Sometimes it leads you to get a muscle cramp. It makes your muscles hurt and feel sore

[Decentguy]

@kelvinmed oh okay, thanks for telling me

[kelvinmed]

No problem keep doing research for any questions concerning the gym and working out. Some people say it's a science

[Chillercher]

Lactic acid only "shows up" when you're been training enough to actually make them grow. So it's kind of a way to know that

[Decentguy]

oh okay, thanks a lot

[UncagedAgent]

My son.

There is no "solution" to bring sore after a gym sesh. 24-48, sometimes 24-72, hours after exercising you're muscles get sore. This happens because of the nature of exercising.

Assuming your lifting weights, I can say that you workout must have been good. When you lift and try to increase the strength or size of your muscles, you are literally breaking apart muscle fibers.

The soreness you feel is your body repairing the 'damage', the stress, your workout caused. The soreness will go away the more you work you muscles. It's as sign that they haven't been used as strenuously as this before and your body is compensating and trying to prepare itself for the next time it's pushed like this.

Tldr; your sore because you had a great, effective workout. The more you workout the less you'll be sore.

[Anpu23]

You can never go wrong with RICE (rest, ice, compress, elevate) Sounds like you are over training though, the second day is usually the worst and if you're on to your third, then it sounds like an injury. If you are still on your second... then it's just the weakness leaving your body ;)
But really did you honestly do chest, legs and shoulders on the same day? maybe you are over doing it.

[Decentguy]

naah i didn't done all that the same day, i did legs on Saturday and chest on Sunday but this is the first time that i worked out chest and my front deltoids are sore as hell

[Decentguy]

my left shoulder front deltoid is more sore than the right one

[Anpu23]

Probably imbalances in muscle mass, things get better, if you're still sore after a few more days, maybe time for a doctors visit (if you use a personal trainer or sports physician go to them)

[Decentguy]

oh ok, Thanks

[Decentguy]

by the way whenever i had a chest day my shoulders are a little sore after that, but it goes away after some days.

[Anpu23]

By chest are you lifting on a bench? If so do you keep your back flat, or are you arching? If you are arching, you're engaging your back muscles. Lighten the bar a little, and concentrate on form, rather then weight.

[Decentguy]

yeah im lifting on a bech, i recently joined a new gym and in that gym they have new kind of bars, before where i was in the gym they had pretty old equipment which was pretty old more than 10 years. so i was very confused from where to grab the bar for straight barbell press and incline and decline barbell press. and it was getting very heavy for me so i did lighten the bar a little

[Decentguy]

by the way if you can give me a link or if you can tell me that from where i have to grab the barbell for barbell bench press that would be very kind of you and it will be very helpful for me

[Anpu23]

Sounds like it, I'm not a trainer, I just work out regularly (I built a gym in my garage) and have spent quite a bit of time with some other enthusiasts, so I can only speak from my experience.

[Decentguy]

oh okay by the way you can share your experience, i would really like to know

[Anpu23]

Bodybuilding. com has this article https://www.bodybuilding.com/fun/betteru9.htm that seems pretty legit. Honestly I just try and keep my arms shoulder width apart, and I lift light, and just 3 sets of 10. But I am more interested in maneuverability then raw strength (I study martial arts). I suppose I am much more interested in fast twitch muscle rather then bulk.

[Decentguy]

ahan

[Anpu23]

Well let's start with my routine,
mon- Fri 35 min. Yoga
Mon, Wed, Fri 4 mile run
Teu and Thu 15 Min heavy bag, 3 sets bench press, 3 sets cables (pull down, press , back arm curl) 3 sets regular curls, and forearm curls, 15 min. sword training (heavy long sword) 8 Min. HIIT training on the tread (am thinking about adding ankle weights to this) and cooling off with a martial art form of some sort.

Yoga, starts with standing positions and working through sitting, inverse postures (standing on your head or shoulders) and lastly lotus position meditation.

To me, being fit is being able to defend myself, so that's what I work towards, the yoga helps keep things balanced and works those little muscles you don't even know are there, and also helps with flexibility, and balance. the running is destress, and working on lung capacity, also gives me time to think, the sword is pure enjoyment, and again works those little muscles in the arms and back.

[Decentguy]

sounds like yoga is pretty good

[Anpu23]

I like it, if you go into it with the right attitude.
health.heraldtribune.com/.../YOGA-MEN222-crop.jpg

there's a lot of balance and core strength involved, so it keeps me fit.

[Decentguy]

ahan, good to know

[anonman32]

stretch right after your work out, this will increase blood flow to the muscles and dont forget to breathe deep in and out as you do because you are also returning oxygen to the muscles, stretching will also remove lactic acid faster. muscle soreness is actually just left over lactic acid, if you stretch it is removed much faster so there will be much less muscle soreness. this increase of blood flow will also increase delivery of nutrients to the muscles which means that they recuperate faster and more completely. just take care not to over stretch.

[TakeMaker]

One thing that's good is a muscle rub,
or failing that a soak in the tub.
Stretching gently and keeping it moving,
should make you feel better, should see you improving.

www.mommypotamus.com/.../

[Anonymous]

Nothing.

If anyone tells you otherwises it's shit.

Muscles are sore due to developing microscopic tears throughout from being worked and fatigued. The only way to stop the pain is your rest period till you train that muscle group again, high protein foods (1g per 1pound of body weight) and sufficient carbs to fuel body.

Simple science... If you want to build something (a wall, a house, muscles), the materials to build won't spontaneously be there or appear, you need to source it, and to build musclea you require protein, the building blocks of muscles. Sufficient fats and carbs.

[CityBoy773]

Sounds like you didn't stretch well enough before hand.

So I usually gently stretch and soak in a hot bath. Then rinse off using primarily colder water. My grandmother always suggests epsom salt and green alchol in the bath (if female, for a VERY short period) or rub the alcohol on after your bath. Then relax and it'll feel better eventually.

[Nuala]

Don't lift every day, only lift about 4 times a week.
The soreness is going to be there for 1-4 weeks. Then it'll not be quite as bad, you'll still be sore but it won't be that bad.
I'm starting my 3rd week of weight lifting and it's not that bad now...

[BlueEyedHipsta]

Keep moving, I had sore legs yesterday from climbing up stairs on a hill 3x but I had to go out and climb another 3 fllight Of stairs today I feel much better. Just keep your muscles warm by walking around and lifting things, light things.

[MrRSole]

I'd get somebody to give you a massage or get deep heat, also invest in stretching.

If using deep heat on your thighs, be very careful about getting any on your cock'n'balls. I've heard it hurts. A lot.

[mikemx55]

My mom says to take a hot shower, and if possible to use a towel with quite hot water right after the workout, before it gets sore.

I think it's bullshit though...

[Sara413]

After the fact: Epsom salt bath and lots of stretching
To avoid in the first place: magnesium and, obviously, avoid over doing it.

[Seawoman1]

protein and when you have not worked out in a long time or a while or over worked out soreness will occur
Jamie Stone weight lifting

[Polocrew]

Glutamine, potassium, mcm and water

Whyd you want it off anyway ha I love that shit ha

[Decentguy]

ahan, i love it too, believe me, but this time the soreness is too much, specially the shoulders soreness is too much.

[Polocrew]

Dang brah, Go high on potassium and stuff lot of bananas and sleep ha

[Decentguy]

oh ok, thanks man

[madhatters4]

hot tub to relax muscles and then ice to reduce inflammation

[meatballs21]

Stretch after your workouts. If you've really gone for it, have a hot bath that evening with Epsom salts, and drink some red wine.

[Kurmo]

Work out less. Muscle soreness is literally the desired result of a workout.

[SnatchFinderGeneral]

Protein. Long sleep. Vitamin C, and other nutrients from veg.

If you move about, the pain will stop temporarily.

DOMS are good. Enjoy the pain. (Delayed onset muscle soreness)

[BelleGirl21]

Take a hot shower and workout again! You have to get the muscles working again to loosen them up.

[Flotri66]

One thing that works for me is to work out lightly when they are a little sore. not when they are super sore. My body gets used to it.

[COCOCHANEL]

you need adequate quality rest

[Decentguy]

whats that? and what it is for?

[MrRSole]

Sufficient/just enough quality resting time I think she's trying to say. Essentially just rest for a day.

[Decentguy]

@MrRSole oh okay

[COCOCHANEL]

yeah

[Mrwoo99]

Plenty of rest is all I can say and eat plenty of pretein so your muscles repair faster

[Luvme66]

time and rest... it takes 5 days max to max... I had the same thing with the abs...

[wejustouthere]

It's torn muscles.

Ice baths right after working out works

[RoyalBlueOceans]

Eat bananas. Dead serious

[Decentguy]

seriously? i mean i know that bananas are very good for health but will they help with my soreness?

[RoyalBlueOceans]

Yes! Next time. Soon after you excercise eat 1 or 2 bananas. It helps. I promise.

[Decentguy]

oh ok

[Zodiacfan]

You should stretch after every work out.

[Decentguy]

a lot of people are saying about stretching i think i'll give it a try

[Sabathwolf]

Yes, a Tens unit would help. You can find them at Walmart in the pharmacy section.

[Rissyanne]

A hot bath works wonders...

[Fearless_banana]

Eat food to recover. Stretch frequently

[Mesmaeker]

Infrared light does miracles

[JSmuve]

Stretch. Always stretch.

[bcromartie]

Just stop working out

[Decentguy]

that i will do when im dead, lol

[bcromartie]

Then do yoga

[Decentguy]

hmm yoga sounds good

[bcromartie]

You need to stretch more anyway

[Decentguy]

hmmm

[Anonymous]

Quit being a pussy