Sore muscles

[yungahdubz]

I worked out properly for the 1st time yesterday. I did 5x5 squat, 5x5 overhead press and 1x5 deadlift. What i want to know is if there is any way to stop my legs hurting so much?! I'll be going back to school in a couple days and I'll be doing a lot of sport such as rugby, basketbal etc. , but after the workout yesterday i couldn't even walk up the stairs without feeling quite a bit of pain in my legs .

Also the muscle under my left shoulder blade is aching a bit, but not under my right shoulder blade . Is there a reason to this? Was i maybe leaning the barbell to the left when i was doing the overhead press?

Any help appreciated

 

[Quagmire911]

If it's only stiffness and not actually proper pain it is normal, and should be gone in a couple of days.

To speed up the process and to alleviate some of the stiffness, stretch the muscle. Also go for a hot bath and periodically apply ice to get the blood flowing to the area. You can also to light cardio which well help blood flow and improve recovery.

In answer to your other question it is a possibility. It could be that your left side was a bit weaker and this can cause problems. If it continues, lower the weight a bit and increase the weight gradually. Hopefully though it will be fine for your next workout and you can progress.

Quagmire

P.s.-Also get in LOTS of protein. Aim for 1.5-2 grams per pounds of body weight. Raw egg shakes work well .

 

[Heart Break Kid]

Quag what's your view on icebaths? I find them very effective for stiffness/sore muscles.

 

[blinkwatt]

Just make sure it's stiffness as someone mentioned. If it's PAIN you did something wrong.

 

[speakeasy]

The first time I did squats, for the next several days, I had to use my arms to pull myself up the rails when going up stairs. It was excrutiating.

 

[Quagmire911]

Never had an ice bath, so I wouldn't know. I know it is effective for swelling.

As for squat "pain", it's not pain as such but yeh it hurts to go up stairs lol.

Quagmire

 

[mintxx]

if you haven't trained for a while the first 3 or 4 workouts will produce more aching than usual. i suggest you do something to get the blood flowing, ie. after leg day i bike for half an hour at a gentle non-cardio pace, after back i get on the rowing machine, chest/shoulders i spar/box etc. don't do this right away as the squats will have your legs and ass aching like hell for 2 or 3 [d]ays. 'pain is the sensation of weakness leaving your body' and all that.

 

[yungahdubz]

Yeah, it was just stiffness; not actual pain. Legs feel a lot better today. Will try out the cardio next time i work out