FitSugar -- Healthy, happy you.

You Asked: Why So Much Pain Days After Lunges?

FitSugar — Fri, 01 Aug 2008 05:30:00 -0700

You're asking and I'm answering . . .

Hi Fit,
I was so proud of myself doing lunges on my Wii Fit the other day — the trainer even said I did a GREAT JOB. Such a great job that I have been in pain for the last three days and I fee like an old lady! I know muscles ache sometimes after working them, but this has been 3 days. Did I do something wrong? Did I need to stretch afterwards? Is there anything I can do now to help the ache? It's become difficult to sit down in a chair and also even walk down the stairs. Help!
— Lunging Lucy

While many of us might enjoy a little post workout pain as a pleasant reminder of how hard we worked, too much of this pain can feel downright debilitating. To see how you can deal with this pain

Do You Like Feeling Sore the Day After You Work Out?

FitSugar — Mon, 10 Mar 2008 03:30:00 -0700

Delayed Onset Muscle Soreness, aka DOMS, is a phenomenon of muscle pain and soreness felt 12 to 48 hours following exercise. It is a normal part of working out and challenging your body. It means you definitely pushed yourself, but can be annoying depending on the degree of soreness, like after the first day of starting boot camp when your muscles are so sore you need help undressing. And yes I know that particular pain from experience. Even with those days of not being able to walk up and down stairs without wincing, I like to feel sore post workout. It makes me feel stronger. I am curious about you though . . .Source

Do You Like Feeling Sore the Day After You Work Out?

Yes! No pain, no gain.

Yes, but only on my backside!

Yes, but I only like to be sore in my abs.

Nope. I just plain hate it.

My relationship with DOMS is complicated and I will tell you more about it in the comment section below.

Increase Confidence and Reduce Soreness

FitSugar — Wed, 21 Nov 2007 02:30:00 -0800

Does mind prevail over matter when it comes to delayed onset muscle soreness (DOMS)?

New research has found that those who are confident in their own ability to make it through an especially tough workout actually experience less soreness than those who think that they may not be able to handle it.

Sounds a little quacky to me, but I'd be willing to do anything to reduce DOMS. So think yourself fit and maybe, just maybe, you'll be less sore in the morning.

Source

Stop Hating Exercise and Start Loving It: Part IV

FitSugar — Thu, 18 Oct 2007 09:30:00 -0700

Recently I asked you guys to tell me all the things you dislike about exercising so that we can find ways to turn that hate into love. One thing that came up a lot is, "I don't like the muscle soreness that I get two days after working out."

Agreed — feeling sore can be a big downer and make daily practices, such as sitting on the toilet, a painful experience. The thing is that sore muscles are totally normal and totally temporary. Typically called delayed onset muscle soreness (DOMS), DOMS usually occurs 24 to 48 hours after an activity and typically lasts about 24 to 48 hours. Since it can be an uncomfortable 24 to 48 hours, here are a few ways for keeping the soreness under control:

Progress slowly, don't overdo it.
Warm up and cool down.
Stretch daily, especially after exercising.
Ice the sore area for 15 to 20 minutes/day.
Hit the hot tub or bathtub.
Take anti-inflammatory drugs (ibuprofen).
Massage sore muscle or roll it out.
Avoid strenuous activity.

Personally, I look at being sore as a reminder of the fact that I worked out and pushed myself. I may not have those washboard abs yet, but a mildly sore midsection means that those abs have been worked. A little soreness feels good once in a while, so try not to let it discourage you from exercising.

Fit's Tip: If you experience pain that lasts more than four days, you may have actually injured yourself and should consult a doctor.

Sharp, Shooting Pain When Exercising Means Stop!!!!

FitSugar — Fri, 11 May 2007 03:30:00 -0700

We have all heard the expression "no pain, no gain" and when it is related to the fitness world I think it is not only over used, but often misunderstood.

While it is true that the post workout soreness know as delayed-onset muscle soreness or DOMS is a normal conclusion to a strenuous workout, sharp pain experienced during a workout means something else entirely.

DOMS occurs post workout and can take up to 48 hours to manifest, and this is the good kind of sore. It means your muscles are building stronger versions of themselves. Now if you feel a sharp pain while exercising, this is your body's way of communicating with you that you are doing something it doesn't like. Your body wants and needs you to stop. Listen to this pain, chances are high it is in some joint or your lower back area.

If you are strength training, stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Stop. You experimented with your options, so stopping does not mean wimping out. If you work with a trainer ask them to watch your form or suggest a similar exercise to try. The sharp pain generally means you are injuring the tissues in your joint, and trust me you don't want to damage your soft tissues.

All that being said, to get stronger you do have to push yourself and getting close to maximal effort is going to feel taxing. You have to learn by trial and error, when to push yourself, when to ease up and when to stop.

Source