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Thread: i exercised too hard and now i'm so stiff!!

  1. #1
    christy_j
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    Default i exercised too hard and now i'm so stiff!!

    advice please!

    on sunday i started a new exercise regime. i did three sets of 15 squats. i planned to do this every day. well now it's tuesday and i'm still so stiff i can hardly walk! i tried to kneel down last night and literally could not bend my legs that far.

    can anyone recommend some stretches to help me loosen up so i can get back into my exercise routine? i think i just need to loosen my muscles or something

  2. #2
    Senior Member LadyMoon's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    I don't think you have a sauna but if you can get an access to one, try it. Or maybe getting massaged would help. Slow, gentle stretching can help but time will definitely do it, too. I'm sure they'll be ok in a couple of days. In the future make sure you warm up, stretch and then do the squats.

    (I'm in a same boat in a way. I've had a sore lower back for maybe a week. I guess it's a combination of training my feet to tolerate high heels and doing lots of yoga. Not at the same time, though )

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    Default Re: i exercised too hard and now i'm so stiff!!

    from the bf-
    its called delayed onset muscle soreness (doms), its generally felt 12-48 hours after excercising, especially if you have just started, or have begun a new programme, or made a change to the intensity etc.

    theres isnt really any treatment for it you just have to wait it out.
    you can try-
    ice baths, contrast baths (hot then cold)
    gentle strectching doesnt actually help, but it does strangely feel good.

    i persoanlly like to have a massage (deep tissue, but i wouldnt sugest this type for you just yet). try GENTLY massaging the areas.

    you will unfortunately continue to get it for the first few weeks (generally), however may i suggest that you reduce what your doing (either weight, reps or sets) and gradually build this up over the weeks.

    dont forget to warm up prior to excercising and do gentle stretching. before you do your working sets you could do 1 or 2 very light seets, in order to warm up and get the blood flowing. then after cool down with gentle stretching.

    also i noticed that you want to do squats every day, clearly this is not going to work and would not be beneficial as you yourself can see that your body has no chance of recovery in the 24hr period. this will result in the tissue muscle being broken down but will be unable to regrow.

    what is your aim with that routine

    i personally amlucky if i can do squats every 8-9 days. i am currently 257lbs at 11% bodyfat.

    hhh's bf

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    Featured Member kandie_kitten's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    You need to put a day of rest in between strength workouts.

    When youd o your squat routine, you are "tearing" the muscles. To get results and progress, those tears need to repair. But by doing it every day, you're just re-tearing them, so you'll actually see less results than someone who does them every other day.

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    Default Re: i exercised too hard and now i'm so stiff!!

    try a sauna, a message, a banana and cuniligus.

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    Veteran Member retiredangel's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    Hot baths with epsom salts help the immediate ouchies.
    Be sure to stretch and warmup/cooldown every time you workout!
    You shouldn't really be doing squats everyday...try alternating with another exercise.

  7. #7
    Featured Member redhothoney's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    There is something you can do to prevent it, amino acids. I have used two different kinds I just can't think of the other brand's name. I worked out hardcore after it had been awhile since I had any sort of workout normally I would be super sore, but I mixed the powder into some water, drank it & I wasn't sore at all. It's kind of hard to find in stores, so I suggest ordering online for future workouts. I drank it during and after my workout. Not bad tasting either, I only tried grapefruit. If only I could get paid to promote loreal hip, propel water, blackstone merlot, ralph lauren romance, acaii berry, and amino vital. haha
    REDHOTHONEY

    Quote Originally Posted by MichelleJade View Post
    In my opinion, there are no normal strippers though... it's like a bag of jelly beans, they're all made of sugar but come in all different colors and flavors. (I think I'd be the root beer kind... mmmmm.)

  8. #8
    christy_j
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    Default Re: i exercised too hard and now i'm so stiff!!

    i'm mainly doing this in preparation for auditioning at a club. because i'm naturally slim i'm also lazy and have no muscle tone whatsoever. my butt and upper thighs have cellulite and are really flabby. i wouldn't mind if they are a bit wobbly as long as the cellulite is reduced.

    i've heard that the best exercises for butt and thigh toning are squats and lunges.

    is there anything else i could be doing to see results faster? i am a member of a gym but i don't know which machines to use!

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    Featured Member MarvelGirl's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    Squatting will definitely help you firm up. Are you using any weight? Even if you have to start with just the bar, squatting with weight works pretty fast. Deadlifts are also really good, you might want to look up some videos for them on youtube. You won't become a shebeast from lifting heavy, that takes years of grueling workouts and buckets of steroids.

    Muscle soreness is generally worst the second day after your workout so it makes sense that you're sore on Tuesday from a Sunday workout.

    When I squat, I always finish up my workout with a 5 to 10 minute walk on the treadmill. It really helps with the soreness issue.

  10. #10
    christy_j
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    Default Re: i exercised too hard and now i'm so stiff!!

    Quote Originally Posted by MarvelGirl View Post
    Are you using any weight? Even if you have to start with just the bar, squatting with weight works pretty fast. Deadlifts are also really good, you might want to look up some videos for them on youtube. You won't become a shebeast from lifting heavy, that takes years of grueling workouts and buckets of steroids.
    i'm not using any weights at the moment cos i'm so out of shape and by the end of the sets i'm feeling pretty warm. i might get myself some hand weights though because they will come in useful for lots of different exercises.

    thanks for the advice, everyone!

  11. #11
    Veteran Member Lady's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    Drink lots of water. Latic acid is what causes your muscles to hurt so bad. It is a poisen in your muscles. Just like any other toxin, lots of water can help your body clean it out.
    Also, all the stuff they said, stretching, take it easy, epsom salt baths, massages, all that good stuff.

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    Default Re: i exercised too hard and now i'm so stiff!!

    the best things i've found to prevent/minimize DOMS...

    -do some cardio later that day. like a full 30 minutes on the elliptical or something.
    -do another workout the next day instead of waiting.

    i feel really dirty saying the second one, because it goes so far against everything i believe about weight training. it will hurt muscle gains. but it seems to prevent soreness.

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    Default Re: i exercised too hard and now i'm so stiff!!

    Advil. And of course the usual stretching.

  14. #14
    Senior Member Butrcup98's Avatar
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    Default Re: i exercised too hard and now i'm so stiff!!

    Only do strength training every other day. On your off days do cardio. This will help loosen up your muscles and you won't be as still or sore. Don't forget to stretch! Get a video if you need help.

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    Default Re: i exercised too hard and now i'm so stiff!!

    go get a copy of LYNDA HUEY'S water workouts...they will change your life! I tore my meniscus and after giving up running, I took a chance, got the book, and do all my workouts in the pool. it's amazing! zero impact!

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