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So sore, can I still work out?


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Yesterday was the first time I've worked out in 5 months. Well I've exercised lightly here and there, but not to the point where I'm actually pushing my limits. Woke up very sore today but still dragged my butt to my bootcamp class! I couldn't perform as intensely as yesterday, but still definitely had a hardcore workout.

I want to know, even though I am sore, is it ok for me to exercise 5-6x a week? Or will that actually hinder muscle growth? I'd say the class is half cardio and half weight training. 

Also, is there anything I can do to help with soreness? 

Thanks :D!

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If the soreness is all muscular and you've given your body a chance to recover from a heavy workout, then it should be fine.

DOMS (delayed onset muscle soreness) can linger for a number of days and be annoying and painful, but working out can actually help with that.

For best results, and to avoid injury, you should NOT be doing heavy lifting / resistance training on the same muscle group every day. Give yourself a good 36-48 hours before doing the same group again to give those muscles a chance to repair. Also make sure you're taking in more protein to help with the process.

Make sure you stretch really well after every workout, it makes such a difference!! 

And, as hatamoto said, don't do any heavy lifting on the same muscle groups back to back. 

I agree with the first two comments you received. As long as your not working the same muscle groups you should be fine. For example if you worked your upper body yesterday, give yourself a full 24 to 48 hours to let those muscles recover. If your just doing cardio I suggest you work through it. You just statred working out again so it is to be expected. When I'm especially sore I take 2 ibprofen before working out and it always helps. But also remember that it's important to learn to listen to your body. You need to have ample rest in order to exhert enough energy to have a work out with a high enough intensity level. You do not want to over work yourself. If you go too hard just getting back to it you can be at risk for just giving it up all together because it may feel too hard or exhausting. Good luck!

I don't think that taking ibuprofen during exercise is a good idea.

http://sportsmedicine.about.com/od/medication anddrugs/a/NSAID_endurance.htm

http://www.livestrong.com/article/118999-side -effects-prescription-ibuprofen/

A woman in the tri community where I live destroyed her stomach taking it during an ironman.  You can take it after working out but taking it while doing intense cardio is not recommended and can be dangerous.  Personally, I try to avoid taking pills as much as possible and don't take them for any muscle related soreness.  Epsom salt baths can be a good way to feel better, and I do hot water to cold water to hot and back in the shower right after I've exercised.  Not sure how much it does, but I find it helps.

That's scary, but good to know! I don't usually wait until I'm right about to work out. But if I'm more sore than usual I will take some with food atleast an hour before. And yes, stretching really well both before and after will help tremendously. When I'm sore it also makes me a little happy. Its good indication that your challeging yourself!

do the same work out but only lightly

if you work the same sore muscles they won't be as sore the next day but if you don't they will hurt more

but just do it lightly

The first two posts are dead on...but remember, soreness is a build up of lactic acid in the muscles.  Drink PLENTY of water...ibuprofen is good, but if you don't drink the water, the anti-inflamation medication may be making it worse.

DRINK DRINK DRINK!  Water is best for flushing...and low-fat chocolate milk is best (right before and after the workout) to speed the recovery of the muscles!

Good luck!

Up your intake of magnesium, most people are short on this mineral, stress and poor diet burn up magnesium quickly. Magnesium is needed to relax our muscles and gives a feeling of wellness:)

when i am sore from weights, i take the day off from them.  i still do my cardio, but wait a day to lift again.  and i drink alot of water!  like someone else said, listen to your body.  it is ok to rest.  keep up the good work!

Original Post by bestephens:

The first two posts are dead on...but remember, soreness is a build up of lactic acid in the muscles.  Drink PLENTY of water...ibuprofen is good, but if you don't drink the water, the anti-inflamation medication may be making it worse.

DRINK DRINK DRINK!  Water is best for flushing...and low-fat chocolate milk is best (right before and after the workout) to speed the recovery of the muscles!

Good luck!

Lactic acid produced by anaerobic muscle work lingers very little (at most a few minutes) after the work is complete. Soreness is due to inflammation, which is a healing process your body uses to repair the damage you did to your muscles during the workout. Soreness is therefore a good thing, because it is your body getting stronger. 

@OP: Work different muscle groups or take a break altogether if you're sore, especially if you're very sore. You'll ultimately gain more strength if you let yourself recover. Many people forget that fitness gains come in the recovery period.

As a general thought, I am also against taking ibuprofen, other NSAIDs, or other anti-inflammatories. Aside from stomach issues, blunting your inflammatory response will slow down the healing process, since inflammation IS a healing response.

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I agree with gracee59, magnesium is VERY important and not a lot of people get enough in just their diet alone. I take Natural Calm which is a magnesium formula to help your body relax and recover. I'm hooked on it as I recover very quickly from soreness when I take Natural Calm. I don't take any anti-inflamitories either. I love the raspberry/lemon flavor.. YUMM! They also have a Calm Sports Bath formula that I use when I've had a really tough workout and feel extra burnt out. It helps prevent me from getting super sore if I soak right after a workout or helps the soreness go away faster if I don't have a chance to soak immediately after a workout. It has magnesium in it as well as other salt minerals and you feel amazing and so relaxed after soaking in it :)

Here is where you can check these things out:

http://www.pacificfit.net/supplements.php

Scroll about half way down the page to find the Calm Bath and scroll a little further to find the Natural Calm. Hope this helps :)

 

I think a few other people said this, but I usually do intense cardio on the days I don't do weights (usually like 65 minutes) and then on the days I do weights I only do about 45 minutes of cardio. If your muscles are really sore you shouldn't be lifting weights. But I do think it's alright to do cardio even if your legs are sore. I've always done it and I've never had any sort of muscle injury that I know of.

 

Listen to your body, magnesium is very important, as well as plenty of water, if you are working out that hard, prehydrate, and think about trying Pilates.  Good luck!

I follow all of the rules mentioned by everyone here. Work a different part of the body, drink plenty or water and listen to my body when it says take a break as well as a hot salt bath everyone once in a while, but another thing I have found that just works wonders is that I happened across some equate brand medicated lotion that was on clearance. The label says that its supposed to work for dry itchy and cracked skin, but after a hot shower I put it right on the muscles that I worked the most, it has a nice cooling effect and after about an hour I don't feel as much of the soreness. After a good night sleep, I barely feel like I worked out. Its helped me push myself a little more everytime. The name brand item for this is the Gold Bond medicated lotion. If nothing else it will give you smooth skin. I have to warn that it has a short lived smell of aloe vera and ben gay, which goes away pretty quick.

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