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Back to fitness: Arms sore.

  • 16-05-2010 4:26pm
    #1
    Adren
    Registered Users, Registered Users 2 Posts: 75 ✭✭


    Hi there,

    I recently started a program that I found in Mens Health magazine a few months back which was a gym free 2 week work out.

    I haven't ran, done a single press up, or pretty much anything fitness wise in about 4 years.

    The gym free programs first day was pretty much, do 6 exercises, do as many reps of the exercise as possible in 45 seconds. Then try complete 3 circuits.

    So the first day had press ups, and this one where you put your back to the front of a chair say, and lift your body (feet stretched out in front of you) up and down (ass to the ground and back up) so its like another form of press up.

    The other exercises for that day weren't so bad, lunges and squats. I really went all out on the 3 circuits, I was absolutely wrecked after it, I could literally not to any more press ups at all.. flat out gone.

    So I stretched down anyways, and thought all was good.

    The next morning my right arm around my elbow, (especially just in under the elbow, where the to elbow bones meet), and back up a long my arm was killing me. I think it was like a tendon that was sore, more so than the muscles but it could have been the muscles. Today (2nd day after exercising) its definitely the muscles in the arms that are kind of sore and tight.

    I was just wondering is this normal for people getting back into exercise?

    I play the piano a bit, and I used to get slight pains around my arms and my elbows (only very slightly) but I am very afraid of doing any damage to my arms, or getting any sort of RSI type injury, if I don't all ready have it.

    So what do ye think of my sore elbow, is it normal or should I be taking more care?

    I really want to get fit and built up again, but I dont want to damage myself in the process.

    How much should I be pushing myself?

    What kind of stretches should I be doing? They mention active stretching for warming up, and 30 second stretches for each muscle for warm down.

    Can anyone show me a good set of stretches that I can learn and know are fully effective?

    I may have not stretched down my arms properly.

    Many thanks.


Comments

  • #2
    Doug Cartel
    Registered Users, Registered Users 2 Posts: 2,188 ✭✭✭Doug Cartel


    First of all, I am not a doctor, I'm just some random on the internet.

    Sore muscles are common when you start exercising, or even when you start doing new kinds of exercises. The pain usually is worst about two days after the exercise. After a while you get a feel for what's just sore muscles and what are real injuries.

    If you're experiencing any sharp pains, that's bad. If it's just a dull ache, you're probably OK. Do a bit of a warm up and see how you feel doing a few light versions of the exercises. If the pain gets worse, stop.

    To a certain extent, you're going to have to push yourself at the start, but if you pick up an injury, that will be a big setback, so don't wreck yourself.

    Also, I've never actually read Men's Health, but I've never heard any one ever say anything good about it. Is this two-week thing a two-week cycle, or two weeks total? I don't think much is going to see much change in the space of a fortnight.

    Oh yeah, stretches - http://www.exrx.net/Lists/Directory.html


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