Muscle pain after exercise

[Jaz21]

Hi, I'm currently doing the 10 minute exercises from the NHS website & have experienced a lot of muscle pain & soreness. It feels really uncomfortable to exercise or do anything for that matter. Does anyone else have this problem? Had anyone had any success with these exercises? Thank u

[DartmoorDumpling Restart Feb 2024]

Have you remembered to "warm up" with stretches before exercising?  Also, Gym staff will always tell you to do "cool down" stretches after exercise.  Don't do too much too soon if you haven't exercised for a while.  Build it up gradually...

[Jaz21 in reply to DartmoorDumpling]

Yeah I warm up & cool down. I haven't exercised in over a year due to having a baby so maybe that's why. I might be doing too much. Thanx for the advice

[Zest Healthy BMI]

Hi Jaz21,

Here is a useful link about pain after exercise:

nhs.uk/Livewell/fitness/Pag...

DartmoorDumpling  has made some excellent suggestions in terms of remembering to do some appropriate stretching before and after exercising as well.    Building up gradually is a good idea.  

Hope you have a great weekend.

Lowcal

[Jaz21 in reply to Zest]

Thanx will have a read. I'm only doing 10 minute exercises maybe its just too intense. Thanx u too. 

[Jaz21]

Thanx Lowcal the article was really helpful & answered all my questions. I think I'm going to have to slow the exercise down. I was thinking about following the 45min aerobic video on the NHS website tommorow, myt hv to rethink!  

[Zest Healthy BMI in reply to Jaz21]

Glad it was helpful, Jaz21, and here's a link to our Welcome Newbie thread, incase you've not seen it yet:

healthunlocked.com/nhsweigh...

Have a really great weekend!

Lowcal

[IndigoBlue61 in reply to Jaz21]

If you are completely new to exercise perhaps split the repetitions? I only do five of each, have a quick break, then do five more 😕 I am only just building up my fitness and no way could I manage 45 minutes of aerobics!! 😳😳😳 

Take care! Injuries are not fun!! 

[Jaz21 in reply to IndigoBlue61]

Yeah I'm only just starting out. I have been doing 12-15 reps per set so I'm guessing I took on too much too fast. I think I will do what your doing & slowly build up. I don't think I would either! But just wanted to try. Thanx for the advice. No there not!

[TheHud]

It could be because you are still collecting stores of minerals that become depleted post pregnancy.  Magnesium supplements help, I think they do for me.  I also take a general multi vit and high dose folate, omega 3.  Calcium is also impoirtant after a baby

[Venusflytrap]

It might be worth building up your stamina and fitness by walking.  Can you manage a walk in your busy day?  With baby in the pram, it would do you both good to get some fresh air.  It's a good way of putting them to sleep too so you get a little break.  Is there a park anywhere near you that you can access at a time that suits you?  

[Jaz21 in reply to Venusflytrap]

I do work about 15 mins a day to drop my 4 year old to school & yesterday I was out with the pram for about 90 mins so that was good. Other than that its difficult to go for walks but yeah there is a local park so was planning on taking the kids to the park on the weekends as often as I can. 

I woke up this morning in not as much pain as before but still sore so maybe my muscles are getting used to the exercise?

Thanks for the advice. 

[Susieb1971]

Sounds like DOMS to me. Delayed onset muscle soreness usually about 48 hours after excercise. Take a low fat protein shake after excersise to help combat this. 👍🏻

[pamelamarie]

Hi Jaz Maybe you can't get out to a Pilates Class with a new baby but I would really recommend it if you can.   I am probably old enough to be your Gran but I recently started Pilates once a week and after 5 or 6 sessions can honestly say I have had no exercise pain.   Yes we do warm up to start  and almost go to sleep at the end of the session.   It's great for your pelvic floor also-something you should work on right now to avoid being a "Tena Lady" in later life.   I am also on my own version of a diet (the main change is that I start eating early in the day) which I never did before and avoid saturated fats.   Two and a half months ago i was about two and a half stone overweight and am now one and a half stone over.   After a week or two of struggling with the diet I now quite enjoy it.   My weight loss includes a couple of bad weeks over Easter and a big birthday booze out.   ENJOY YOUR BABY and try Pilates if you can. Good Luck

x

[Jaz21 in reply to pamelamarie]

Hi pamelamarie, thanx for the advice. Yeah it's a bit difficult to try Pilate's with the baby, he's 9 months now but with him & a 4 year old can't really go to a class. I think I saw a video on the NHS website about either yoga or Pilate's so will have a look. There's a exercise class in my local children's centre that I might try out, with childcare included for £1 so might be worth a try but I don't know if I can go on for 90 mins! Well done for losing the weight what kinds of food do you eat? Thank u gd luck to u too 

[pamelamarie in reply to Jaz21]

Hi Jazz, I went on diet to try and lower cholestoral (still don't know if that part is working) Before I used to go to work at 6am and sometimes eat nothing until about 12-1pm, then if shopping was involved I'd be starving and eat a big bar of chocolate.   I'm not really a bread lover but I cut out most bread, real butter (now on Benecol) and started taking notice of saturated fat content and avoiding it.   I now have bran flakes with added seeds and dried fruit (which I add myself)for breakfast (as early as I can)  and have found snacking on sunflower seeds and fruit is an enjoyable habit.   I avoid red meat (but do still eat once or twice a week) and have a lot more chicken both in the form of curry and as a roast dinner.   Forget the chips and add as much veg as you can.   I also enrolled with a health trainer who advises on diet and I see him once a month - it keeps me in line if I have to report to someone. m  There is so much help available and mainly free.   I am now aiming to lose another stone but have given myself 3 months to do so.   I was only losing about 1-lb per week, and yes it went up and down - but if I found say 3-lb back on I just went a bit stricter with myself.   Instead of having a drink or two every night I kept it to week-ends.   Possibly you don't drink with having little ones.   I think for me the chocolate and maybe alcohol were my main weight gainers.   Good Luck x

[Jaz21 in reply to pamelamarie]

Thank you for the reply. I was craving lots of sweets things during pregnancy & I don't usually like them so I'm finding it really hard to give it up, especially chocolate. No I hardly drink alcohol, only occasionally & that's like one glass of wine. Didn't miss it when I was pregnant. Some good advice thanks x