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Hi guys, i have done my leg workout on saturday.
And my legs have been getting really sore and painful on sunday and monday.
My hamstrings hurt the most.
I cant walk down the stairs properly.
it hurts to walk and I can't even get off the sofa properly.
Any suggestions on how to reduce the pain, or recovery ways for my legs. like: active recovery etc.
[QUOTE=zombie13;686362611]Hi guys, i have done my leg workout on saturday.
And my legs have been getting really sore and painful on sunday and monday.
My hamstrings hurt the most.
I cant walk down the stairs properly.
it hurts to walk and I can't even get off the sofa properly.
Any suggestions on how to reduce the pain, or recovery ways for my legs. like: active recovery etc.[/QUOTE]
Squat more. It will go away eventually.
stretch.
Notsureifsrs?
Sounds like you're doing it right. I also have trouble with stairs at the moment after training legs for the first time in a month. Don't worry, it won't happen every time.
[QUOTE=Loidao;686372881]Notsureifsrs?[/QUOTE]
i am very serious.
[QUOTE=__Iceman__;686376181]Sounds like you're doing it right. I also have trouble with stairs at the moment after training legs for the first time in a month. Don't worry, it won't happen every time.[/QUOTE]
I stopped training for 2 mths and then im back, & doing squats, probably that's why i am experiencing so much pain.
[QUOTE=JoeSmoe32;686367711]Squat more. It will go away eventually.[/QUOTE]
wont continue training with sore muscles make them more sore and tired?
Seriously, do some light squats with 135 and it will help big time.
Run and get some blood flowing, stretch, and wait till unsore and squat again. You will get accustomed soon enough and it won't be as bad..
DOMS.
Very common with leg training. Your diet should be pretty carb heavy the day of a leg day if your diet allows.
Also Protein.... Lots of it will help tons with recovery. Gomad helps insanely
100% normal for the first time when you start lifting, or begin lifting again. With legs you can expect 48-72 hours of soreness with the most intense being the second day after. Every muscle has this, just that your legs have to flex every time you walk or stand up to support you. Luckily, after doing triceps, they can rest for the most part and you don't notice how sore they really are.
Should happen the second time slightly and after that if you are still getting very sore on a regular basis then you might want to look at the diet.
me too dude, me too.
I just did some serious squating and I got really sore after... Glad I'm not alone to share this type of event :D
(I where off for 3 months)
The only thing I find helps is a hot bath with Epson salts or magnesium flakes.
New Hack Squat machine at my gym ..... Gives your hamstrings the best workout ever. My legs are trembling by the time I walk out of the gym.
Running will help as much as it pains as first... working them again shocks your muscle which makes the pain go away. Also is this your first time?
Today is day 2 of me working out and I am unbelievably sore , yesterday I had done 50 squats with a 25 pound weight , 50 pelvic thrust , 20 lundges , 20 frog hops , 40 crutches and today I did 65 squats with a 25 pound weight , 50 pelvic thrust , 25 lundges , 20 frog hops 45 crutches my leggs are on fire today and I can barely move ... is this normal ?? All I'm trying to do is gain weight in my lower half such as calfs , butt , hips and thighs also I'm wanting a four pack but not to extreme as well as tone my arms up some , I sort of feel like I'm all over the place and don't even know whether if I'm doing the right exercises for my goals or not ... I think I need help of some sort lol , also is it this normal to feel this SORE after two days of working out ? If yes is this a forever feeling every time after working out ?? Can't take this pain , I barely can walk none unless move without cringing ... any suggestions ???
Same here dude! It took me 4 mins to get out of my car. When I finally made it I faced the distance of 10 ft to my house. Somehow, I conquered that too. Laid on the couch. After 30 mins I realized that i cannot get up, so I rolled to the floor and ONLY with Jesus help I was back on my feet. My butt hurts so bad that I am afraid to go ****. The only good thing about it: it will all go away. Just give it 2-3 days
stretch.
im experiencing the very same issue. and iv got romanian one leg dead lifts on my program today. should i do them? my hami really hurts.
Also, Im a hard gainer on an anabolic mass gainer-please hold the "you are wasting time and money advice"- but what i need to know is whether i should be taking my shake on off days as well. im building a base and im on a 3 day/week program that will gradually escalate. please advise.#imanewbie
lesedimokgatle try not to bump old topics if you can, but here is some advice.
I'm only new to the forum and bodybuilding.
But from what others are saying, as well as my personal experience.
I used to experience soreness in my legs 2-4 days after my workout.
A short 5 minute warmup on the elliptical machine, plus 5 minutes on the bike on a heavier gear.
Then 5 minutes of stretches, I recommend both before and after you do quads/hams.
Warm up sets are a good idea too.
Anything to make it feel better for recovery as well: tea tree oil, deep heat, hot bath, ice bath, sleep.
When starting legs, your legs will be super sore for the first month or two, just keep at it.
Even when you're not doing leg day and you're sore - do some squats.
Good luck.
[QUOTE=zombie13;686377811]I stopped training for 2 mths and then im back, & doing squats, probably that's why i am experiencing so much pain.[/QUOTE]
Don't skip leg day, or it will come back to hurt you the next time you do. After your first one in awhile, it should stop hurting the day after.
You need to stretch , try yoga squats . The extreme hamstring pain is mostly from squatting deeper than your body can handle flexibility wise . For instance.. if you squat without weight, once you start feeling that pulling stretch, is nornally where you peak , but with weight on your back , you unnaturally stretch deeper than you are physically ready for. The more squats the better, every 5-7 days should be a hard leg workout squats included . aside from stretching you use a gym hot tub or a hot bath at home and rub out all the sore spots , of course it's always better if u have a lady that can do that for you ;)
Embrace the pain.
Deal with it and stick to the bodybuilding basics.
When you're sore, you know you've trained your legs in a proper way :)