Muscle soreness

[mmagoo]

A couple of weeks ago I worked out my legs for the first time in a long time. I did some squats on a machine, walking lunges (a lot of these) and some light leg extensions/leg curls. The next day my quads were incredibly sore. The next day they were a little less sore, and by the third day I could still feel it but it was not bothersome. I think by day 4 I was back to normal.

Well, this past Friday I did what I thought was a very similar routine. I did leg presses (on an incline), walking lunges, and leg extensions and curls. I did a higher intensity on the extensions and curls this time because I had done fewer leg presses, and fewer walking lunges. Well, I was a lot more sore this time, and this time it was my hamstrings and glutes that hurt. On Sunday it was still hard to sit down on a hard surface, or to squat down. Today I am still sore.

I'm not complaining, what I am wondering is whether I am doing something wrong, or am I overdoing it? Both times I warmed up and cooled down with 5 minutes on a stationary bike. I think the only thing different was that the first time I rode a bicycle to stretch out the day after working out, whereas the last time I took Sat and Sun off. I did cardio on an elliptical machine yesterday though, and that didn't seem to help.

I just want to get some advice so I don't end up hurting more than I'm helping.

[ppb2]

For my leg workouts (with weights as opposed to running) I try to ride the bike for 5-10 minutes before to get my muscles warmed up. I then stretch out well before even thinking about touching a weight. Following the lifting I usually stretch out again. Post-workout stretching helps to reduce the soreness.

Also, make sure to stretch your legs every single day. If you do no workouts on some days, still stretch out - I recommend doing this following a warm shower - for a better stretch.

[Chainring]

Your legs and glutes are your largest muscles in your body. It's natural for them to be sore after working them in the beginning. However, it sounds like you overdid it. Cut back on the sets/reps/weights until you aren't sore after the workout and then gradually increase.

[CaptRidley]

Try lighter weight as well, and see if you feel the same soreness afterwards. You may be overdoing it with the weights.

Try to warm up prior to your leg work out with either a bike or crosstrainer if not the treadmill, and stretch both prior and after the warm up, do your leg work out and stretch again.

[Badge11]

You’re attempting too much too soon. You should gradually increase the intensity over a period of time to prevent the soreness. Also, working out the legs more than once every two weeks (gradually increasing reps/weights) will also alleviate much of the soreness. If you’re just getting back into the gym, start light!

[mmagoo]

I think you guys are right, I am doing too much too soon. My whole philosophy in going back to the gym this time was to start light and work my way up. I made the mistake of meeting with a personal trainer who worked on my legs with me and told me we needed to "shock my muscles into submission". They were shocked all right. I'm going to go a lot lighter this week.

Thanks all.

[Sipowicz]

That's one gripe I had with the personal trainer I used to have when I had a membership. I know they are the "experts" but like in your situation, they dang near killed you! My trainer believed in slow, steady, and lighter. Others believed in fast, jerky, and heavier. For me, this is the one place the trainer was right for me. I feel alot better after doing slower, steady reps. Resistance wise, she short changed me on a couple (i.e. abs) and was a bit overzealous on others (i.e. triceps).

I'm enjoying reading the topics here and learning from what y'all have experienced. I can then try what I want how I want, versus doing what the trainer tells you to. :)

[hopefulskeptic2]

"It's natural for them to be sore after working them in the beginning."

This is an interesting thread. I am ALWAYS sore. If I'm not, I don't feel like I got the job done. There have been many a day that I couldn't sit down without feeling like I'd was sitting on one huge bruise.

Maybe that's just me, though. It's the way I know I'm actually stressing my muscles - which, to me, is the whole point, breaking them down, so to speak. Isn't that what increases your metabolism, the "repair work?"

Anyway, that said, I must admit I am not as regular with weights as I used to be and there is a definite decline in soreness if I follow the same routine for awhile (which bores me) and don't increase the weight much. Also, I think it's creatine that I used to take supposedly to speed up the muscle recovery process (which either reduced my soreness or ran parallel to a reduction in my soreness - could be a placebo-effect).

I'm actually NOT saying that it's good to be sore all of the time. You've gotten some great advice about how to protect yourself and I'm probably just asking for trouble, but I just have a different perspective. I could be <a href="javascript:icon(' %-|')"><IMG SRC="http://leanandstrong.com/GRAPHICS/movingeyes.gif" BORDER=0 ALT="%-|"></a>!!