Should I rest and let the ache get better? Or carry on?

[Java Cafe]

It has been several years since I did squats. Day before yesterday, I started doing squats (with an empty bar) and obviously I pushed myself beyond what I should have. (I did 5 sets of 20 reps.)

So, since later that day, I have terrible muscle ache, especially in my right thigh.

What is the expert advice on whether I should carry on with my routine today? Or let the thigh rest/heal a bit before attempting to exercise again?

Right now, it hurts just a touch to walk, a lot more when I get up from a sitting position or sit down, and a lot when I climb stairs (up or down). But, it hurts enough for other people to notice that I'm walking with a limp. It does not hurt when the muscles are at rest.

Thanks.

 

[GenHoth]

Is it sore or does it hurt? If its sore than workout but don't do sets of 20. If it hurts, rest it.

 

[Java Cafe]

Thanks, GenHoth, for the response.

I guess it is sore. But, very, very sore! So much so that I cannot bend my knees beyond a right angle (something I need to do to be able to stretch the thigh muscles).

 

[Wonderful Pork]

I think the soreness is due to lactic acid buildup (versus a tear or something more serious). Eventually it will go away, but i find that riding a stationary bike a moderate pace flushes the lactic acid from the muscle making the soreness go away. Also, make sure to stretch after each workout, I've found that helps me as well.

good luck.

 

[GenHoth]

Originally posted by: Java Cafe
Thanks, GenHoth, for the response.

I guess it is sore. But, very, very sore! So much so that I cannot bend my knees beyond a right angle (something I need to do to be able to stretch the thigh muscles).

You have to love finals week. I haven't gone to bed yet

 

[StageLeft]

You're fine but i'd leave it a few days until the soreness is mostly gone before repeating.

 

[skace]

Originally posted by: Wonderful Pork
I think the soreness is due to lactic acid buildup (versus a tear or something more serious). Eventually it will go away, but i find that riding a stationary bike a moderate pace flushes the lactic acid from the muscle making the soreness go away. Also, make sure to stretch after each workout, I've found that helps me as well.

good luck.

Lactic acid buildup would not stick around that long.

Java, the kind of soreness you are feeling is from using muscles that haven't been used in a long time. It's a sort of shock to the system. Once you get into your routine you probably won't feel it to that extent/length of time again. However, I wouldn't be doing squats every 2 days. Do a different muscle group. Once you've got a few weeks under your belt you can up how often you do your squats if you want.

 

[purbeast0]

heh doing squats for teh first time (or first time in months even) will leave you VERY VERY sore for a long time. i remember when is tarted doing them again after i broke my ankle and i was sore still the following time i did them again, 7 days later.

 

[dakels]

Like Skace said, delayed soreness is generally believed to be from microtears and tissue damage/inflammation, not lactate.

Rest, nutrition, light exercises, stretching, hot showers/sauna (read below), are all generally very helpful. Pushing yourself hard when very sore is a bad idea and can lead to injury.

http://forums.anandtech.com/me...=2167415&enterthread=y

 

[paulxcook]

DOMS. I had them in December when I started working out. It sucks, but as I was told when I complained about it on here, once you get past the initial stages of crippling soreness you need to work through it. And it will get better over time. I don't feel sore much at all anymore the day after I lift.

 

[KoolDrew]

Go out and buy a foam roller. It will do wonders for soreness.

 

[Riverhound777]

It goes away. In fact now that i've been working out for a month I wonder if i'm not working out hard enough since I am not even sore a few hours later.

 

[Java Cafe]

Thank you, all. Your responses are much appreciated.

 

[SociallyChallenged]

I'd like to put stress on the fact that you shouldn't do sets of 20. I would increase the weight and go with a maximum amount or 12ish reps. It's great that you're getting into it, but yeah, I've noticed endurance-related stuff (since I've been powerlifting for nearly 3 months) now gets me quite sore. Good luck, hope you can get it to go away.

 

[Java Cafe]

Thanks, SC. I value your advice.

 

[paulxcook]

Just to reinforce, 5 x 20 of squats is a crapload of squats. Somehow I missed that in the OP. I admire your dedication to finishing, but man, lower reps, higher weight!