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Thread: Legs are so sore! What exercises will help?

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    Senior Member DCFoxxx's Avatar
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    Legs are so sore! What exercises will help?

    I have just worked my first 2 nights as a dancer and had a complete BLAST! The only downside is that my leg muscles are absolutely on fire and SO SORE! I was not used to working out before this and today I seem to be walking like an old lady! lol! I know that as I keep dancing I will build up muscle and the pain will go away, but in the meantime I was wondering what kinds of exercises I could do to stretch out my leg muscles and make them stronger to reduce the pain factor in the long run. I am going to start working out to help this problem, but would love to hear any suggestions that work for you all - especially maybe what you did when you were new, or even now to maintain!

    Thanks a million ladies!



    It is never too late to be what you might have been. - George Eliot

    There is no scarcity of opportunity to make a living at what you love; there's only a scarcity of resolve to make it happen. - Wayne Dyer

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    Senior Member waikikamukau's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    You will need to "warm up" as it were, before your shift. A bit of stretching, similiar to ballet classes. Make the muscles realise that you are about to use them.

    A few squats and pushing the legs out to the side (like runners do) to loosen up the muscles will help. Also, try parking further away from the club, get that nice long walk in beforehand
    My last girl melted in the sun

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    Banned BigGreenMnM's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Great suggestions from waik.I would also add that your legs are hurting alot from the shoes.Wear them around the house whenever you can till you get used to it.

    Congrats again on getting the spot !!!!!!!!!!

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    God/dess Vyanka's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    There is this vitamin that I was told to take that supports weak joints, bc I have weak legs myself. I forgot what it was. I'll post it when I get the info.

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    Senior Member Izzy's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    my legs hurt so badly after my first night! i could barely walk for two days! however, now they don't ever hurt...it just takes your body some time to get used to using new muscles. stretching before hand is definitely a must though,and i would reccomend stretching afterwards as well. and make sure to rotate your hips, knees, and ankles.

    i'm actually quite worried about my knees...i've heard some horror stories about knees getting messed up and never healing from dancing, and mine have been killing me, even after only two weeks.


    there's beauty in the breakdown





  6. #6
    madmaxine
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    Default Re: Legs are so sore! What exercises will help?

    Take two Tylenol or whatever painkiller of choice....massage legs, and soak in an epsom salt bath.
    Re: knees- start out in boots, it will give ankle support....help to stablize knees. Just walk carefully. I noticed knee popping incidents happen when you least expect it...ugh.

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    God/dess Vyanka's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Ok here, take one of these to support your joints:

    ~Glucosamine

    ~Chondroitin

    ~MSM

    This helps reduce the pain.

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    Senior Member DCFoxxx's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    I will check out those supplements Yvanka. And thanks ladies and guys for all the helpful comments! My legs already feel a lot better this afternoon - 4 advil and some stretching really helped! lol And thanks for the good wishes BigGreen! MUUAAAHH!



    It is never too late to be what you might have been. - George Eliot

    There is no scarcity of opportunity to make a living at what you love; there's only a scarcity of resolve to make it happen. - Wayne Dyer

    "Don't compromise yourself. You are all you've got." -Janis Joplin

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    Banned BigGreenMnM's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Quote Originally Posted by Izzy
    i'm actually quite worried about my knees...i've heard some horror stories about knees getting messed up and never healing from dancing, and mine have been killing me, even after only two weeks.
    I know alot of ladies that have problems with their knees due to the hard surface of the stage and all the banging they take.
    Some wear theigh high boots on stage when its bad,they sew thin knee pads into the front.
    It doesnt help much for a sore knee,but it helps a little and might get you thru a long night.

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    Senior Member grace's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Yes, do be careful. For one thing, walking in high heels a lot can cause your calf muscles to shorten, so always stretch your legs out before and after shift. Either stand and touch toes, or sit with legs in front of you and grab your shins, ankles, or feet, whatever you can reach. DON'T bounce during stretches, just hold the stretch for several breaths.
    Knees are very delicate and once messed up, they don't ever really heal. All you can do is strengthen the calf and thigh muslces around them to compensate. The most common reasons you hurt your knees dancing is that your hips are too tight, so that all rotation is coming from the knees. Do lots of hip stretches if you have this problem. A good one is to lie on your back with your knees bent so that the soles of your feet are pressed together. Put pillows under your knees, so they are supported and not in any pain. Then just lie still for several minutes. This will give a gentle, gradual stretch to your groin, hams, and muscles of the inner thigh.

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    Senior Member nikki's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    take aleve before and after work, stretching always does help. prop you're legs up at end of night in bed, put 2 pillows under them, that'll help with swolen legs. also heating pads. i use that on my knees cause i have bad knees. i agree about the boots too. thats like all i wear at work for more support. the pain will ease in time with working more. yet when ya take a week off or so they'll hurt again. good luck....
    Ride it Hard and Fast,
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    Senior Member waikikamukau's Avatar
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    Thumbs up Re: Legs are so sore! What exercises will help?

    I forgot, Good luck
    My last girl melted in the sun

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    Default Re: Legs are so sore! What exercises will help?

    You just have to stretch (when you first wakeup, once durring the day, and before you go into work), and keep dancing! Taking two advils (or any painkiller) right after your work out will save you the next two days of pain, but don't make this a habit. Only when you're "on fire" or know you're going to be, cause you're not used to the work out.

    No pain no gain! You'll be fine in a week or two. Keep up the good work!


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    Senior Member DCFoxxx's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Thanks for the encouragement everybody! My legs are much better today. I've been doing a lot of stretching these past few days and taking some advil. I know it will get better with time and as I keep on dancing and working out. Looking forward to my next shift already! I'm SO grateful to finally be a part of your ranks ladies!



    It is never too late to be what you might have been. - George Eliot

    There is no scarcity of opportunity to make a living at what you love; there's only a scarcity of resolve to make it happen. - Wayne Dyer

    "Don't compromise yourself. You are all you've got." -Janis Joplin

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    Senior Member waikikamukau's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    I'm SO grateful to finally be a part of your ranks ladies!

    Oi ! what do you mean Ladies
    My last girl melted in the sun

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    Senior Member DCFoxxx's Avatar
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    Angry Re: Legs are so sore! What exercises will help?

    I hope you meant that comment sarcastically Waiki! And YES, I did mean LADIES - Ladies in the TRUEST sense of the word - REAL WOMEN who aren't afraid of their sexuality and being uninhibited enough to use it in our (fun) career to make BIG MONEY off you MEN!



    It is never too late to be what you might have been. - George Eliot

    There is no scarcity of opportunity to make a living at what you love; there's only a scarcity of resolve to make it happen. - Wayne Dyer

    "Don't compromise yourself. You are all you've got." -Janis Joplin

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    Senior Member waikikamukau's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Yeah ok, there was a hint of sarcasm
    My last girl melted in the sun

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    Senior Member DCFoxxx's Avatar
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    Default Re: Legs are so sore! What exercises will help?

    Ok Waiki, you're forgiven then.



    It is never too late to be what you might have been. - George Eliot

    There is no scarcity of opportunity to make a living at what you love; there's only a scarcity of resolve to make it happen. - Wayne Dyer

    "Don't compromise yourself. You are all you've got." -Janis Joplin

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