Muscle Soreness

[scm]

I've been dealing with muscle soreness that will last for many days, mostly in my legs. I've dialed down the pounds I lift and take more days off, but the soreness is always there. I don't' know how to relieve it. I even sit at desk for nine hours a day for work. Any suggestions? Thank you.

 

[Lady Vol Fan]

I'm so sorry..that sounds exhausting. If you've tried foam rolling and increasing your fluid intake, then I'd probably suggest you get a medical checkup.
Sometimes medication can have a side effect, too, and you can consult for other options.
In the interim, I might consider switching to band only work and shortening the workouts so you give yourself extra time for restorative mobility and yoga/stretch at the end.
I hope you get to the cause of this and find some relief!

 

[Kellyro77]

The previous advice is good - I'd also suggest trying out some cardio - sometimes the movement helps flush out the lactic acid buildup - give yourself a good stretch afterwards to further aid in the recovery.

 

[Braille]

Could you describe your soreness? If it's what I think of as "normal" muscle soreness (kind of that tenderness that reminds you that you worked out), it's possible that you need to reevaluate your rest/active recovery time. I used to require only 24 hours after strength training, but I now do a strength day, cardio, strength, cardo, strength... followed by TWO active recovery days (normally do Tai Chi, longer stretch, a walking DVD, yoga, Classical Stretch/Essentrics, or something along those lines). You mentioned taking more days off, but I'm wondering if a different type of movement on those "off" days would help?

If it's DOMs... water with a sprinkle of salt and a squirt of lemon in it is my post workout drink when I'm expecting DOMs. I also like to go back and do one of Cathe's warmups at the end of a killer strength training workout, followed by the actual stretching to kind of dynamically stretch/move my body through full-range movements before adding that last stretch. And this is going to sound silly, but I start a load of laundry. lol My machines are in the basement, and I've found that going up and down the stairs a few times seem to help with DOMs (mine DOMS are always my butt/glutes). lol

I have vericose veins, and can't sit for long, so when I worked desk jobs where I had to sit, I'd get up and move around (go photocopy or file something) to get my circulation going.

If it's not DOM or "normal" exercise discomfort... you might want to see a doctor and ask for labs to be done. A nutritional deficiency can cause pain, cramps, numbness, muscle soreness, joint pain, and all sorts of things. That type of thing is usually easy to fix, once you've identified the deficit. As women, our bodies change a LOT and so do our needs (my body's needs completely changed for diet when I hit menopause, and I'm still learning what it needs for exercise). Hopefully all is well, and you just have a slight "tweak" to make to your exercise routine or diet.

 

[FitSaxe]

How about trying food consumption and beverage such as herbal teas, cranberry juice .....
Have you tried Glucosamine and collagene for muscle recovery?

 

[scm]

I appreciate everyone's input. Linda, I haven't done foam rolling. I tried it with Cathe's workout, but didn't care for those moves. I go back and will stick it out.
Kelly, I "march" on a mini trampoline (not a rebounder) at night. I lift weights in the morning, marching at night for 4 miles, four days a week.
Braille, I'll try the water suggestion. The soreness does feel related to the exercises. I'm certain one pain is from STS 2 parts - legs, where you hold one dumbbell squat on one leg and use the glider on the other leg to slide in to stand straight. That's a good idea about doing laundry after a warm up, my washer and dryer is down cellar as well. I have a doctor's appointment Tuesday morning, so I'll ask her to look for any vitamin deficiencies when she gets back my bloodwork results.

 

[scm]

How about trying food consumption and beverage such as herbal teas, cranberry juice .....
Have you tried Glucosamine and collagene for muscle recovery?

I do drink my concoction of cranberry, pomegranate, pineapple juices with Pedialyte. I don't take supplements, but maybe that would help.

 

[Braille]

I appreciate everyone's input. Linda, I haven't done foam rolling. I tried it with Cathe's workout, but didn't care for those moves. I go back and will stick it out.
Kelly, I "march" on a mini trampoline (not a rebounder) at night. I lift weights in the morning, marching at night for 4 miles, four days a week.
Braille, I'll try the water suggestion. The soreness does feel related to the exercises. I'm certain one pain is from STS 2 parts - legs, where you hold one dumbbell squat on one leg and use the glider on the other leg to slide in to stand straight. That's a good idea about doing laundry after a warm up, my washer and dryer is down cellar as well. I have a doctor's appointment Tuesday morning, so I'll ask her to look for any vitamin deficiencies when she gets back my bloodwork results.

If your doctor says all is well, then you might want to come back here and ask the ladies for ideas for a substitute exercise. It sounds like you suspect one specific exercise. I've received some very good ideas for exercises that work the same muscles (that I can do along with Cathe and Crew) when I was having an issue. This forum has been very helpful. I hope your doctor's appointment goes well.

 

[Debinmi]

@scm , I see you've been working out with Cathe for a long time so you know DOMS. I don't think this persistent soreness is DOMS & that's why your usual remedies aren't working.

It's good you have an appointment coming up. This may actually be a ligament issue since you are able to pinpoint a specific exercise that seems to aggravate it. Your Doc may recommend a conservative approach of RICE & physical therapy, which may be enough. To get a definitive diagnosis though, you may need an MRI, but then the treatment is often the same, RICE & physical therapy.

I find using a knee sleeve or brace helpful with my torn MCL when working out so perhaps ask about that. My HSA paid for them and I have them in different levels of support depending on what I'm doing. I also supplement with chrondrotin and glucosamine. I didn't think they were helping for awhile. But trying various formularies i found one with MSM that seems to help me (of course time using is a factor also). Everyone's biochemistry is different so sometimes it's a lot of trial and error to discover what's best for you.

Good luck at the doctor's office. i hope you get to the root of the problem & find some relief. These nagging issues can really be aggravating.

 

[nickisteen]

Let us know what the doc says. I will be interested since I'm having similar issues. I just started with a chiropractor because I was "sore" all time and in pain in my upper legs down through my knee and beyond. Always felt like I had DOMs. Xrays showed my spine is twisted which causing pinched nerves. I just completed my second session and am feeling much better. Hoping it continues to help.

 

[Lady Vol Fan]

Xrays showed my spine is twisted which causing pinched nerves

Oh ouch! Glad you are feeling some relief!

 

[Debinmi]

Let us know what the doc says. I will be interested since I'm having similar issues. I just started with a chiropractor because I was "sore" all time and in pain in my upper legs down through my knee and beyond. Always felt like I had DOMs. Xrays showed my spine is twisted which causing pinched nerves. I just completed my second session and am feeling much better. Hoping it continues to help.

Wow @nickisteen, I'm sorry to read of your troubles too. Be patient, it may take quite a few treatments and time to fix that spinal twist and relieve the pinched nerves. But at least you're starting to see improvement, that's a good sign.