Sore, stiff muscles

Airyfairy12

Hi
I did quite a hard work out a few days ago, I go to the gym usually a few times a week but this time I really pushed myself. I did about 100 lunges, a load of squats, planking and lifting weights.
The next day I was understandably in a bit of pain but nothing unusual but this normally lessens the following day.
Yesterday and today my muscles are incredibly stiff, I can hardly sit down or walk up or down the stairs as my leg muscles are so stiff and painful.

Is there anyway I can ease the stiffness and pain over the next 12 hours or so? I have allot on tomorrow and need my muscles to be in better condition.

Thanks.

Mr. CooL ICE

Keep moving. A brisk walk will get blood flowing to the legs. Won't fix them outright but will aid recovery and help feel better and looser. Even a handful few bodyweight squats and lunges (yeah, the things that hurt you) will help loosen things up.

If you have access to a foam roller and/or rolling ball, working on the quads and glutes will provide some relief too.

Airyfairy12

Mark Rippetoe wrote: »

Keep moving. A brisk walk will get blood flowing to the legs. Won't fix them outright but will aid recovery and help feel better and looser. Even a handful few bodyweight squats and lunges (yeah, the things that hurt you) will help loosen things up.

If you have access to a foam roller and/or rolling ball, working on the quads and glutes will provide some relief too.

Great, thanks.

SozBbz

Bath with epsom salts?

Also keep hydrated.

Airyfairy12

SozBbz wrote: »

Bath with epsom salts?

Also keep hydrated.

Thank you, ill try a bath tonight, hadnt thought of that.

dastardly00

I'd echo what the others have said -
Go for a walk and/or do some light movements, do some stretching and self-myofascial release, drink plenty of water, and get a good sleep tonight.

Airyfairy12

dastardly00 wrote: »

I'd echo what the others have said -
Go for a walk and/or do some light movements, do some stretching and self-myofascial release, drink plenty of water, and get a good sleep tonight.

Thanks I was massaging them with a muscle gel but it didnt do much, ill try the light exercising and stretching, just hope its sorted by tomorrow.

Dtp1979

DOMS is what you have. Sometimes I miss them. Sitting on the toilet is always a memorable occasion! Other memorable things are getting out of bed, walking up stairs, walking down the stairs, and if you’ve stomach muscle soreness, coughing is the biggest bitch of all.
Can’t say I’ve ever found a cure

SozBbz

Dtp1979 wrote: »

DOMS is what you have. Sometimes I miss them. Sitting on the toilet is always a memorable occasion! Other memorable things are getting out of bed, walking up stairs, walking down the stairs, and if you’ve stomach muscle soreness, coughing is the biggest bitch of all.
Can’t say I’ve ever found a cure

Yeah they just take time.

For me I find them worst at 48 hours post exercise, and then gone by 72 hours.

Wanderer19

Get a massage. If you work out in a regular basis you should get a massage on a regular basis. Stretching/flexibility sessions will also help.

Airyfairy12 wrote: »

Hi
I did quite a hard work out a few days ago, I go to the gym usually a few times a week but this time I really pushed myself. I did about 100 lunges, a load of squats, planking and lifting weights.
The next day I was understandably in a bit of pain but nothing unusual but this normally lessens the following day.
Yesterday and today my muscles are incredibly stiff, I can hardly sit down or walk up or down the stairs as my leg muscles are so stiff and painful.

Is there anyway I can ease the stiffness and pain over the next 12 hours or so? I have allot on tomorrow and need my muscles to be in better condition.

Thanks.

Airyfairy12

Thanks everyone. Yes I definitely have Doms. I took everyones advice, did some exercises and stretches, took a bath and it did help. Still a bit sore but its fine. Thanks again.

smeraduibhe

Airyfairy12 wrote: »

Thank you, ill try a bath tonight, hadnt thought of that.

I found that a hot bath with epsom salts is really good especially if you fill it up while you're in the bath. Sprinkle the salts in a few inches of water before you step into it and then run the taps...you'll be able to tolerate the hot water better than if you step into the bath after it's full. Worked a treat and I felt refreshed the next morning....and hydrate!
Hope it helps

SusieBlue

I've found deep heat spray and heat patches to be very helpful. A brisk walk followed by foam rolling, an epsom salts bath & deep heat/heat patches for a few hours after should have you feeling a lot better.

atilladehun

I agree with everything above.

I'd like to add, if it's your thing and you're over age, getting drunk sometimes helps. Nothing too crazy but enough.