Fitness & Exercise Community

Hi Laura,

In fact the build up of lactic acid is an immediate phenomenon that clears certainly after a day. The stiffness is from build up of fluid in the muscle over several days as it heals. The fluid contains nutrients and other compounds important for repair and growth. You can do light cardio and stretching to move the fluid out. Massage can help too, as do anti-inflammatories if your doctor okays it. Other factors that can contribute is dehydration (a very important factor), and conditions like low thyroid can contribute as well. If you continue to have soreness then you should check in with your doctor because you're not supposed to be sore like that after every workout. Your muscles start to accommodate to the exercise over time.

Take care,
Rich

Rich,

I have similar issues with soreness for days after running or lifting. I have been running pretty regularly for about 9 months and I still get sore for several days afterwards, especially if I push harder then normal even if it is only slightly. I have recently been diagnosed with hypothyroidism for which I am taking medication and have been for about 2-3 months. However, I am still having problems with soreness and muscle fatigue. I also stay well hydrated throughout the day whether I excise or not so I don't feel like that is the problem. Any other ideas?

Thanks!

Michelle

Hi Pinkprincess,

The thyroid levels need to be in the normal range, and anemia is another possibility. Make sure your iron levels are normal, and your doctor should check for all electrolytes as well. Your nutrition should be adequate in terms of all nutrients, minerals, etc, and make sure you have adequate protein intake (0.8 to 1.2 grams per kilogram of your body weight. You can check the Diet Community here at WebMD for nutrition information http://exchanges.webmd.com/diet-exchange
Lack of sleep can also contribute. Let me know if you find out anything.

Take care,
Rich

Laura:

I've been an athlete for decades. Sore muscles after a workout indicate possible lack of warmup or cooldown, plus a workout too strenuous for your fitness or strength level.

You have pain and stiffness due to injury to tissues you have caused yourself. Hardly the way to greater strength and fitness.

The pain and inflammation even are among the reasons heart patients are told to limit their exercise. Some of the mess created by such efforts is actually dangerous to other bodily tissues, including the heart.

If your muscles ache, you can't train again hard, can you ? You are then overtraining, short circuiting your desire to improve. From a hard workout, you body needs nearly a week to recover. In your situation, you should try two or three weeks of NO TRAINING. You can walk, and have light play, but no big efforts at all. Total healing. The net effect will be that you feel fantastic, and can resume training.

But proper training involves gradual increases in work load. Bill Pearl, in one of his books, points out that if with strength work, you add a 5% weight increment every three weeks, you will double your strength EVERY YEAR.

In cardio also, fitness is not measured by pain, but by lack of pain and high performance.

I am 59 years old, and can row or play basketball at a pace with my heart at over 100% of its calculated maximum for 5, 10, 15 minutes, pain free, not breathing hard. High fitness. Most people can barely hit their age maximum. If they do, they will collapse if they can make one or two minutes.

Stop hurting yourself, and start training properly, without overdoing it. In 6 months you'll be amazed, and also think you've been a dufus for years.

I agree. I do not "train", rather, I "maintain" a regular, daily walking program (6 miles, everyday). Occasionally, I'll have a day where I go over 10 miles (golf). Regardless, no pain or soreness, next day.

As Rich has posted in another thread, constant hydration (and eating) throughout the day is the key, not only to maintaining a high level of concentration and performance, but protection from injury, too. This applies even on cool days. The skin is actively passing water (and metabolic wastes!) during exercise.

I'm 55 and very rarely get sore, now...The only times are when I perform movements that are foreign to my normal routines...say, lifting boxes or furniture. If I rode a bike or swam for a couple hours, I'm sure I would feel it, afterwards, since these are activities that may not be compatible with my present muscle profile.

Either way, getting sore, generally, means, "don't over do it"...