Conman_Signor

Still sore 5 days after leg day

https://lemmy.one/post/6800540

Still sore 5 days after leg day - Lemmy.one

Basically, it’s been five days and I’m unable to even sit in a chair without a struggle. I didn’t go too hard, mainly squats and leg press. I didn’t think it would take this long to recover considering I still run 4 times a week. Is it normal to be this sore and what can I do to help it? I really really want to get back in there and work on my squat form but I can’t even get close to parallel right now due to the soreness

Nov 15, 2023 at 4:21pmWeb
Show threadMentalEdgeNov 15, 2023

I ride a bike on a daily basis and I’m not exactly sedentary aside from that, either.

But I too have found that a new activity can leave me sore for days.

I think it’s because of being in good shape already, you can go even harder without noticing on a muscle you might no usually use much.

Show threadassemblyNov 15, 2023
Same happened to me when I started adding squats into the mix last year. For me it’s a mixture of age and new workout. I noticed that after maybe age 38 DOMS in my legs hang around for longer than ever before. I committed to a single day a week for legs which included squats and deadlift. I picked Fridays since I do easy workouts on the weekends so I would have time to ease back. Took about 5 weeks for me to move past that phase. At week 3 I was dreading the Fridays workouts knowing what would come. After week 5, I haven’t had a problem since and now really look forward to my Friday exercises.
Show threadJohnnyH842Nov 15, 2023
I’ve found that the best way to get through it is to move through that range of motion more often, unloaded. Stretch, do a handful of air squats, then do them again later, then again later. Not saying you have to work out, but moving thorough it and exposure will help.
Show threadEatBeansNov 15, 2023
Are you sleeping enough?
Show threadVikNov 15, 2023
Would like to add, are you also eating enough?
Show threadConman_SignorNov 15, 2023
I mean I get about 6-7hrs daily. My work schedule makes things hard, and then with overtime being unpredictable it’s hard
Show threadVikNov 15, 2023

That’s understandable. DOMs from training legs definitely kicked my ass when starting out, but I gradually acclimated.

How many sessions have lead to 5+ days of this for you so far?

Show threadConman_SignorNov 15, 2023
The first leg I’ve done in 7 years was friday. Before that I was just running 4 days a week(easy run, tempo, interval, and long run). I have huge legs but trying these different compound movements makes me realize how weak I am
Show threadConman_SignorNov 15, 2023
But before that I’ve done leg press and calf raises and the like, some stationary bike. Free weight with barbells really scared me because I don’t want to mess up my back with bad form. Like it scared me to the point that I’d get under the bar and I start shaking because I don’t want to mess up. But now I can under there and do it, it’s just my legs are really tight and it gets hard getting down into a low squat
Show threadVikNov 16, 2023

If that was your first leg day with barbell back squat, I think 5ish days is understandable.

First time hits different but subsequent sessions will not put you out that long if you keep up with it.

Show threadNeilNov 16, 2023
Would like to add, are you also breathing enough?
Show threadsennheisenbergNov 16, 2023
If you’re just stating out, it’s not unusual to get sore or even injure yourself. Are you drinking enough water?
Show threadOdinNov 16, 2023
Any new activity is going to cause your body to react. Eventually you’ll find recovery is easier and takes less time as your body adapts. In the meatime look into foam rolling, stretching/yoga, and a massage gun if you have one.
Show threadtheDutchBrotherNov 17, 2023
Not sure if this is relevant but working odd hours affected my strength, endurance, and energy. I’ll never accept a job where I have to wake up at 2am again.
Show threadcmgDec 1, 2023

You mentioned 6-7h of sleep. I suspect you aren’t getting enough sleep and not stretching enough.

You said you went from sedentary to active. Do you have off peak weeks? Did you just start leg days? Is it muscle pain or joint pain? Do you stretch?

Your tendons and joints need time to build up. I suspect you did wide ranges, you’ve not been stretching, and you’ve really put a strain on the muscle ends. Stretch daily and move throw your motions.

I went through a similar relearning curve going from cycling -> cycling / yoga -> adding weights

If the stretching activity isn’t there, man the recovery sucks.

Good for you for doing it! You’ll figure it out!

Show threadRampantParanoia2365Dec 17, 2023
I was recently sore in my legs a good 3 days, when it’s normally just a day. I could barely walk for two of them.