Help! I'm in pain!

[Lil ole moi]

New to the gym and did squats yesterday and today I'm in a considerable amount of pain. I find it very hard to walk. Just going up and down the stairs to do laundry is extremely slow and painful.

My question is....should I be trying to work it out (like walking on the treadmill today at home) or should I just put my feet up and hope that it will all be worked out by tomorrow?

Are there stretches I can do that will help now?

Thanks for any advice you may be able to provide

 

[ohMom]

been there done that too!

it's been awhile but i would suggest you keep moving at your comfort level today and try the TM tomorrow or friday. if every step is painful than i'd wait and keep stretching, you may find that after a few mins to get going the pain subsides. don't push it, pain is a way of your muscles telling you they are recovering a trauma but putting your feet up may only allow them to think this was a one-time deal and not a new habit

try quad stretches, sit on the ground with one leg outstretched and bend the opposite knee pointing your foot behind you and hold onto that foot. this can also be done laying on your side or standing up. or try sitting on the floor with your legs either outstretched straight in front of you and reach toward your toes bending at the waist (touching your toes is not the object but feeling the stretch in the back of your legs) search google for 'quadricep stretch' maybe?

take advil if you need it! going down the stairs is the worst, that and sitting down!

 

[keenercam]

I would strongly suggest aleve and an "ice bath" -- cool water rather than warm. And the aleve is an anti-inflammatory that really helps me when I am exercise - sore. I would NOT suggest working out today as your muscles need a chance to heal, but you shouldn't just sit and be a veggie, either. Go about your normal routine as much as possible. Soon, the pain will be kind of satisfying, knowing you pushed your body pretty hard. Just don't overdo it -- you could really hurt yourself and take yourself out of your new exercise regimen early.

Congrats on getting out there to exercise!

 

[Tiger Lily 03]

I'm wondering how you are feeling today?

 

[Lil ole moi]

I'm wondering how you are feeling today?

Thanks for asking...very sweet of you!

It certainly has taken a while! I took it easy, didn't go to the gym (mostly because there was no way I could - walking was hard enough), took anti-inflammatories and tepid baths, used Rub A-535.

My quads didn't start to feel any better until yesterday, so I hopped on my treadmill and went for a 20 minute leisurely walk. Today, I am able to go up and down the stairs and lower and raise myself in a chair with no problem. So I guess it's back at it again, but this time I'm going in to it a whole lot wiser! Slow and steady wins the race!!! Gotta get in shape for my Disney trip in November.

Thanks again for asking how I am. And thank you to those who gave me advice on how to handle the pain. Very much appreciated!

 

[Tiger Lily 03]

I'm glad to hear you haven't given it up. I was worried since you sounded in such pain. Yay for you to continue onward! Don't give up! I look forward to hearing of your continued success.