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Extreme Soreness
I started working out after almost a year. It was leg day. I over did it on my first day itself and now I have EXTREME MUSCLE SORENESS. Started instantly after workout. Its been two days and my thighs pain a lot. Can't bend my knees because of extreme pain in the thighs. I can't move around and its extremely painful to simply get up and sit down.
Answers (12)
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it is perfectly normal. It is delayed onset muscle soreness, that will subside on its own. Next time do not jump directly on strengthening, start with cardio. let the body get used to it first then gradually come to strengthening.
Next Steps
Give rest to your body and do stretching.
Health Tips
Do warm-up before exercise.
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Take rest for three more days.
Give ice fomentation for 10-15 minutes for every three hours a day.
You can use volini gel or spray provided you are not allergic.
If the pain persist or aggrevates you should consult a physiotherapist in person for further assessment and treatment.
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This is called DOMS delay onset muscles soreness.
Health Tips
ice compression.
Rest.
Muscle stretching exercise.
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It is common to get pains after exercises, if the pain does not reduces then contact in person with physiotherapist.
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Hello sir not to worry it's may be (DOMS) Delayed onset of Muscle Soreness , and it's very common the way you do and your pain appears
Next Steps
You can apply hot pack twice a day about 10-15 min over painfull site.
Please aware this condition to your trainer too
I suggest you to please take rest for some time let's to be you pain decrease then after you can continue your gym
Health Tips
If you feel, the pain not subsides then consult with experience orthopaedic/ physiotherapy consultant for proper diagnosis n treatment too.
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If the pain was sudden in onset after workout, you can apply ice packs over the area for 10-15 minutes, 3 to 4 times a day, If still not relieved or is much severe, then a good analgesic with a muscle relaxant may be required only after proper assessment by a physician.
Along with it gentle stretching of the thigh muscle which is injured would help. This again will require an assessment
Hydrate yourself well with adequate rest.
Whenever you start exercises after a long gap, start with a lower intensity, speed and duration, with adequate warm up and cool down
Next Steps
You can either consult online or visit any Rehab and Physical Medicine Physician/Specialist or Pain Physician
Health Tips
Do not work out untill your spasm is completely relieved
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Mr. Chinna Kondaiah Ballekuri (PT)
Physiotherapist
18 yrs exp
Hyderabad
Rest for a while and use cold / ice pack application
If the pain continues take Electrotherapy for 5-7 days
Start any Exercises with warm up and Stretchings
Next Steps
Visit nearest Physiotherapy clinic for complete assessment and treatment
Health Tips
Maintaine proper hydration every day
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Dr. Ingelala Uma (PT)
Physiotherapist
14 yrs exp
Nellore
It shows DOMS delayed onset muscle soreness ,it is most common after exercises to get pain.
Take rest for a while,inform about ur symptoms to ur trainer according to that he will plan exercises.
Do icing incase of swelling,otherwise go for hot water application for 3-4 times aday for 15 mins.
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Ms. Shefali Gandotra (PT)
Physiotherapist
20 yrs exp
Jammu
Don’t worry it’s common after gym after long time. Apply ice packs twice to thrice a day . Muscles have gone into spasm. So rest from gym until spasm goes away
Next Steps
Maintain hydration
Health Tips
You can practice stretchings
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Pooja Chapariya
General Physician
8 yrs exp
Pune
Hello
It is very common nothing to worry
Until there is some injury
U can put hot pack and take steam
Take rest and let it recover
Alway start your workout from cardio for 3 days
Specifically when you are doing after long time
Take proper warm up and stretching
Before hitting workout
Mild weight with 2 sets
Of 10 reps
For both upper body and lower body
Incase pain doesn't go away or reduced even after 4 days
Than you should definitely visit physiotherapist.
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