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Muscle ache after the gym


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Ok, i went to the gym on Tuesday, it's now Friday and my thighs still ache from the squats i did.

i did stretches and everything before and after.

is there anything else i can do it stop it aching?

i planned to go back to the gym to do squats yesterday but couldnt, and its driving me nuts.

would eating more protein help?

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Depends mostly on your current intake and slightly on the quality of that protein - dieters and strength trainees both need about 1.8-2.0 grams of protein per kg body weight, and if you're not getting that increasing your intake to an adequate level will help. It also helps a little bit to get some in before and after training (protein-sparing and speeds up post-exercise protein resynthesis respectively), milk generally works well there. 

 Secondly, try adding a low-intensity recovery exercise like a reasonably fast walk followed by some few bodyweight squats to warm up and some more stretching; increases blood flow to the muscles to bring in fresh nutrients and flush out downstream metabolites which reduces the inflammation response from training somewhat faster than just rest.

  Third thing to look at is if you're getting adequate essential fatty acids and Vitamin D in you diet - if you're eating fatty fish like salmon and mackerel more than 3 times a week you probably are, if not increasing your fish intake and/or adding fish oil to your diet will help.

 Fourth on the list is ibuprofen which helps with the inflammation response - but it should be the last thing you try because ibuprofen also interferes with the positive training adaptations from exercise so using it should be an exception and a last resort. Long-term you're better off reducing load and adopting a slightly less aggressive progression model for your training than to train yourself into the ground and then block any positive training response with ibuprofen on a regular basis.

ah thank you :)

i will try some fast walking before and i have been told to try it after too.

Also, i do not really eat fish, so i will definitely give that a go.

Thank you for you help Melkor.

Original Post by mikethedoofus:

Ok, i went to the gym on Tuesday, it's now Friday and my thighs still ache from the squats i did.

i did stretches and everything before and after.

is there anything else i can do it stop it aching?

i planned to go back to the gym to do squats yesterday but couldnt, and its driving me nuts.

would eating more protein help?

 

 Ditto to everything Melkor said.

Just curious, is this the first or one of the first times you have done squats?  I'll explain why I ask after I see what your answer is.

Also, warm up beofehand but I don't recommend stretching before you strength train.  Stretching afterwards is acceptable and safer.

Original Post by fitnessgirll:

Also, warm up beofehand but I don't recommend stretching before you strength train.  Stretching afterwards is acceptable and safer.

Agree - dynamic mobility drills, and doing the first exercise at a lower weight before you start.. but not static stretching.

ive done them for about a month. but everytime i ache for a week after lol.

so in the last month i have done squats 5 times.

its annoying because i love doing them.

The first time I did squats/lunges my legs/butt hurt SO bad even putting on my pants was painful.  It lasted for a several days and after that they never got that sore again.  It is like some cruel initiation into the world of squats, you aren't alone!

I've read that if you drink caffeine prior to your work out you will have less pain after ward... who knows if this actually works but I have read it three times in the past two days! (from different places of course).

Original Post by giasbash6260:

I've read that if you drink caffeine prior to your work out you will have less pain after ward... who knows if this actually works but I have read it three times in the past two days! (from different places of course).

oooo, that sounds interesting

thank you, i will have a cup of tea before my next weights workout =)

Actually, this has been debunked...taking in caffeine before a workout can significantly reduce blood flow to your heart while exercising. There is an even greater risk for anyone with coronary artery disease or other heart conditions. It is also risky for those exercising in high altitudes to consume caffeine before working out.

Drink LOTS of water. Drinking plenty of water really helps me with the achyness. If it's really bad take some ibuprofen :)

I get the same thing - it just reminds me that I went to the gym instead of eating ice cream on the couch! I go for the favoured Radox bath - I don't know if it actually works but any excuse for a long soaking bath sounds good!

my muscles are all better now, 5 days after i did the exercise =P

so i will try these new ideas after the gym tomorrow (monday)

and HOPEFULLY i will be fine for more on wednesday :)

Holy crap this is a bad forum for fitness advice. No offense to anyone. To the OP, if you're not eating protein rich foods, then a shake will help. Stretching does nothing, there is no scientific evidence suggesting it does. The more you strength train, the more accustom your muscles become to it. Massaging will really help with recovery. And I don't mean rubbing your hands around your thighs and glutes, but using something like 'The Stick' or a foam roller. Don't take ibuprofen for inflammation, take some vitamin C and E after your workout. Lastly, make sure you are warming up first, this will make a big difference. BTW, a warm up should take no less than 10mins.

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