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  1. #1
    * pencilthin's Avatar
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    Super sore legs after squats

    I've been squating regularly (at least once per week) for 18months and EVERY time I do, my legs are sore for for many days. I don't mean a little stiff I mean it hurts to walk and I can't even get off the sofa properly. It doesn't seem to matter if I do ATG, box or regular, it just hurts for days. Other exercises I get stiff but managable. What the heck is going on in my lower body????
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  2. #2
    Registered User 02ls1cs's Avatar
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    Are you staying hydrated. Make sure you are drinking enough water. Stretch out your muscles when they are sore. Like a nice light stretch. Try doing some ligh jogging, bodyweight squats, lunges, jumprope. Stuff like this might not take out all the soreness, but it will definately help you move around for the next few days.
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  3. #3
    Registered User tgk_pl's Avatar
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    Same happens to me if I only squat once a week. Try throwing a second squat day into your routine, doesn't have to be heavy. Takes a couple of weeks to adapt but I never get sore anymore.
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  4. #4
    Registered User nyrippetoe's Avatar
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    Do you stretch thoroughly after your workouts?
    In 2006 I was a Starting Strength success story, gaining 30 pounds of muscle and hitting 400/300/500 over seven months. Then excuses happened and my interests shifted. I made a pathetically short-lived attempt at a comeback eight months later, but that didn't last. That was nearly six years ago. I'm now 27 and am back for another shot at things. Follow my log and watch me (hopefully) get hella strong again!

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  5. #5
    Registered User Rawngus's Avatar
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    the day after you squat do 1-2 sets of 50-75 light on the legpress or walk up hills for a half hour it helps my leg soreness greatly
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    Hop on the exercise bike for 10-15 minutes after you squat - pedal at an easy pace with little to no resistance. Stretch. (If you do other stuff too, just do this at the end of your workout).

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    Talking

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  8. #8
    Is loving box squats! Lean_and_Mean's Avatar
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    Originally Posted by tgk_pl View Post
    Same happens to me if I only squat once a week. Try throwing a second squat day into your routine, doesn't have to be heavy. Takes a couple of weeks to adapt but I never get sore anymore.
    Good advice. This works for me to.
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  9. #9
    Caution: Eating lukester's Avatar
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    Me three,

    Used to do a leg day on Monday and would have major DOMS till Thursday at least... Since squating 3x a week on 5x5 soreness is pretty much zero
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  10. #10
    Registered User sace1515's Avatar
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    What part of your legs are sore?
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  11. #11
    Registered User breathingmurder's Avatar
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    I think this is pretty much totally normal. Sometimes two days after squats I'll have to hold on to the handrail to make it down the stairs at my university or I'll fall.

    Contrast showers help with this.

    What's even better is a ice bath...
    Get the coldest water you can in the bathtub and pour a whole bunch of ice in it... then soak for at least 5 minutes.
    I recently did this and it dramatically decreased my leg soreness the next day.

    However, I think a lot of people would rather be sore than take a cold bath.
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  12. #12
    Registered User Malodrax's Avatar
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    Originally Posted by pencilthin View Post
    I've been squating regularly (at least once per week) for 18months and EVERY time I do, my legs are sore for for many days. I don't mean a little stiff I mean it hurts to walk and I can't even get off the sofa properly. It doesn't seem to matter if I do ATG, box or regular, it just hurts for days. Other exercises I get stiff but managable. What the heck is going on in my lower body????
    maybe your doing too many sets/reps?
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  13. #13
    Oldtime Strongman 75kg's Avatar
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    Be proud of the soreness! Your one of the few who go as hard as you can with squats when you train them! Simple strecthing will dull the soreness, I personally don't like squating more than once a week because its been counterproductive for me in the past, but thats just me, and it may work for you to squat multiple times a week. Trust me though, do some good static stretches AFTER your squats and it wont hurt nearly as much to sit down later.
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  14. #14
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    I've noticed lately that i have not been sore after workouts.

    Some things that i think you should consider.

    Proper diet.
    Hydration.
    Don't overtrain./Not too many sets.
    Stretching.
    Sleep.
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