HELLLP muscles killing me after 1st proper workout

littlefriend

I did a first workout w/ a personal trainer on Thursday. I was fairly sore yesterday but Christ today I'm in bits particularly walking up or [worse] down the stairs.
I've had a couple of baths with Epsom salts & couple of walks.
Just wondering does anyone have any suggestions? I know I warmed up properly and definately did a lot of stretching afterwards - this is just because I'm SO unfit. I've searched on google but everything I find seems to talk about preventing this pain rather than curing it. Grrr
thanks

zAbbo

What did the workout consist of? and what type of warmup did you do.

In fairness, you could be directing those questions to your personal trainer...

WHIP IT!

littlefriend wrote: »

I did a first workout w/ a personal trainer on Thursday. I was fairly sore yesterday but Christ today I'm in bits particularly walking up or [worse] down the stairs.
I've had a couple of baths with Epsom salts & couple of walks.
Just wondering does anyone have any suggestions? I know I warmed up properly and definately did a lot of stretching afterwards - this is just because I'm SO unfit. I've searched on google but everything I find seems to talk about preventing this pain rather than curing it. Grrr
thanks

Suck it up, it'll get easier the more you workout... then you'll love it!

Supercell

Heh, that'll be the doms, they'll go in a couple of days.
Good sign that you had a decent workout, as you get fitter it'll get harder and harder to get the same feeling. So much so you'll grow to even like it, good stuff.

davyjose

Exactly - in a few weeks you'll miss the feeling.

MartMax

the first time normally hurts especially it is something unusual to your body but as you continue on you'd be gagging for more . if the workout is done correctly, it is a good sign then. Don't give up, have a good rest and look forward to the next one. Let us know how you getting on.

Marty

littlefriend

''In fairness, you could be directing those questions to your personal trainer...''

I didn't want to disturb him on a Saturday morning. Also I'm totally sure its not an injury so was just looking for a suggestion.

Think I'll just have another bath and take a gentle walk. Looking forward to missing this feeling
thanks all

Degsy

I joined Total Fitness recently and did a leisurly evening of squats on thursady night,i never did them before and my legs are so sore i'm walking like something out of "thriller" video.

rubadub

Degsy wrote: »

I joined Total Fitness recently and did a leisurly evening of squats on thursady night,i never did them before and my legs are so sore i'm walking like something out of "thriller" video.

LOL I get it too. I don't squat as much as I should. Sometimes I use lower weights, and I go lower than usual to work myself harder, can be in bits for 4 days! and sometimes it doesn't hit until 2 days later.

Hanley

OP, welcome to the world of DOMS!! They're called delayed onset of muscle sorness for a reason as I'm sure you've figurd. Often they'll hit at their worst 48 hours after training. Best thing to do apart from keeping moving is to make sure you're eating carbs and protein as soon as possible after your workout, it'll help you to recover quicker and lessen the pain.

@ Degsy, which TF are you in?

Boston

Longfield wrote: »

Heh, that'll be the doms, they'll go in a couple of days.
Good sign that you had a decent workout, as you get fitter it'll get harder and harder to get the same feeling. So much so you'll grow to even like it, good stuff.

Ah yes, this feeling. Have to say at this stage I love it. I find doing warm ups and stretching on the off days really helps reduce the amount of time needed to recover.

dublad23

Should you just battle through it or wait till your muscles are feeling read again??

Hanley

dublad23 wrote: »

Should you just battle through it or wait till your muscles are feeling read again??

A bit of light activity will normally get the blood flowing and ease up the pain/tightness. Even if I walk into the gym feeling crap and tight I'll normally have loosened up enough to go thru the workout. Go by feel, but some minor soreness shouldn't be enough to keep you out of the gym really.

Degsy

Hanley wrote: »

OP, welcome to the world of DOMS!! They're called delayed onset of muscle sorness for a reason as I'm sure you've figurd. Often they'll hit at their worst 48 hours after training. Best thing to do apart from keeping moving is to make sure you're eating carbs and protein as soon as possible after your workout, it'll help you to recover quicker and lessen the pain.

@ Degsy, which TF are you in?

Castleknock..do you use it?

Hanley

Degsy wrote: »

Castleknock..do you use it?

I've been known to make an appearance every now and again to do some of my lighter accessory work up there alright.

Degsy

Hanley wrote: »

I've been known to make an appearance every now and again to do some of my lighter accessory work up there alright.

Well i'm a toatal weakling there at the moment,gimme a shout the next time you're going up!

WHIP IT!

Degsy wrote: »

Well i'm a toatal weakling there at the moment,gimme a shout the next time you're going up!

Tee Hee Hee... Degsy and Hanley have a date... tee hee hee

Lil' Smiler

Drink plenty of water!!!

or a bit of self massage on the easy to reach areas to help remove lactic acid build up

Froot

yup, DOMS indeed.

Delayed Onset Muscle Strain I think it's called.

After a couple of weeks you feel great and you learn to love the pain

flywheel

littlefriend wrote: »

I did a first workout w/ a personal trainer on Thursday. I was fairly sore yesterday but Christ today I'm in bits particularly walking up or [worse] down the stairs.

i'd suggest your trainer went too far, too heavy / too much for your first session. sure some muscle soreness could be expected, but not to the discomfort you describe... they should have been focusing on teaching you proper form with a weight you could handle... not blasting you to result in the outcome you describe... tell them what happened and they should (imho) work at a level more appropriate to you in order to progress safely

stick at it and you'll see your progression in no time

Jimmy Bottlehead

DubWireless wrote: »

i'd suggest your trainer went too far, too heavy / too much for your first session. sure some muscle soreness could be expected, but not to the discomfort you describe... they should have been focusing on teaching you proper form with a weight you could handle... not blasting you to result in the outcome you describe... tell them what happened and they should (imho) work at a level more appropriate to you in order to progress safely

stick at it and you'll see your progression in no time

Naahh, I definitely used to be that sore (going up/down stairs was a killer) and its still the case if I do give my legs a good drilling. It'll force the body to get up to speed quicker. I'd assume (and I could be wrong) that the OP is a female who has little/no workout/fitness history, or at least not for a while... hence the unfamiliar DOMS!

Hanley

Jimmy Bottlehead wrote: »

Naahh, I definitely used to be that sore (going up/down stairs was a killer) and its still the case if I do give my legs a good drilling. It'll force the body to get up to speed quicker. I'd assume (and I could be wrong) that the OP is a female who has little/no workout/fitness history, or at least not for a while... hence the unfamiliar DOMS!

That's what I was thinking as well. Us guys have it easy, we're used to the pain after a match from playing sports in our younger years, I doubt the majority of women would be in the same position.

littlefriend

Yep I'm a girl, well somehow I've ended up at 34 so I maybe I have to say woman. I ditched exercise long ago in favour of eating and drinking too much - GRReat idea!
I was very active growing up and am pretty flexible from years of gymnastic training. Also, I think my form [?] tends to be ok because it was more or less beaten in to us in gym. Funny how things like that stay in your memory.

To be honest I don't think he pushed me too hard as I was doing the exercises easily enough - well the last few reps were tough but I think thats the way its meant to be? Also because I've had a disc removed in my neck and still have 2 others there that are out of place I think he was particularly conscious of looking after me throughout the session.

I'm pretty much back to normal now and really looking forward to the next session which is a first to say the least. Because of the neck thing I've been very inactive for the past two years so its good to feel alive again.

Thanks all for your replies

xebec

littlefriend wrote: »

I'm pretty much back to normal now and really looking forward to the next session which is a first to say the least.

That's great! The first few weeks of getting back into exercise is bound to be the hardest. It won't be long before you'll have to work even harder just to get the 'hit' of DOMS

flywheel

littlefriend wrote: »

To be honest I don't think he pushed me too hard as I was doing the exercises easily enough - well the last few reps were tough but I think thats the way its meant to be?

well it should be more about progression over time, not blasting you on your first session... not result in you having that much difficultly performing daily tasks like walking up/down stairs... definately give the instructor some feedback on what happened...

good to hear it didn't put you off, keep up the good work