Severe Muscle Soreness

I took a class on Sun morning and I guess I pushed myself a little too much and literally could not walk on Mon.

Even today my back and legs are still very sore.

I know I prob need to stretch better beforehand, but what can I do afterwards to help with the soreness?

Re: Severe Muscle Soreness

I never stretch before exercising, its not been proven to help soreness after. I DO stretch after though. Make sure you do a really good stretch after your class in the future, even if the teacher doesn't lead you in a stretch.

I know it sounds miserable but an ice bath helps a lot. I take ice baths after long runs. I fill the tub with cold water and then dump about 1 bucket of ice in the tub and sit in it for 20 minutes. It hurts but I'm not sore after.

If an ice bath seems a bit extreme, ice the parts of your body (if you don't have ice packs, use frozen veggies!) that are sore for 20 minutes on, 20 minutes off.

Athletes are told to use "RICE" after intense workouts.

Rest
Ice
Compression
Elevation

Re: Severe Muscle Soreness

Do you have access to a foam roller at your gym? It will hurt like nothing else, but it helps so much to release all of the knots and lactic acid. Gently roll over the sore spots until the soreness diminishes a bit. Good luck!

Re: Severe Muscle Soreness

I am with Rachel-I never stretch before exercising- I do stretch after. If you are still sore 4 days later I would take some Advil or a similar product.

Re: Severe Muscle Soreness

you need to drink tons of water. If you are super hydrated you will help to flush the acids that are released from the mucsles out of your system.