Sore after exercise...suggestions?

[Anabbytree]

Hi Everyone-

I went out for a lovely walk/run yesterday morning and it felt wonderful! After it I noticed that a muscle where my thigh and hip meet is now sore. I had more walking I had to do yesterday (about another mile) and couldn't stay off of it, and it was nagging during that walk.

This morning it is still sore. I had hoped to start walking/running each morning starting yesterday, but am now not sure what to do.

Staying off of it is not an option because I have to be active all day and need to do some walking to get to the metro, etc.

Should I forgo the exercise until it feels better? Or maybe just not run but go for a nice slow walk?

I should add that this exact muscle soreness occurred last year when I was doing yoga almost every day. It was never painful enough to deter me from doing yoga, but I never did get the pain to go away. I cannot remember a time when I "pulled" this muscle, that is there is no specific event that I can mark as the cause or start of the pain.

Is is possible it is just a tight muscle that isn't used to exercise, but that need exercise in order to loosen up?

Any suggestions would be MUCH appreciated.

Thanks!:D
Abby

[Veganforlife]

Hey Abby - morning! I would suggest two things. First a dead sea salt bath - really helps aching muscles. Not a hot bath per se, but warm with plenty of sea salts (Epsom will do if you can't find the dead sea salts) for at least 30 minutes. Also - Tiger Balm is an excellent topical for sore muscles. You can find it at your local HFS or pharmacy. Good, good stuff. Hope you feel better soon!

[kristi7mark]

My exercise instructor really stresses stretching after exercise. I find that as long as I stretch out really well after exercising I am minimally or not at all sore the next day.

[Anabbytree]

Morning Lucy! I will go get those things at my HFS today, thanks for the suggestions!

Kristi- I may not have stretched enough after I exercised, I will make sure to do that next time.

Hopefully soon!

[Veganforlife]

Yes and definitely KEEP moving. You will sorer if you don't!

[Anabbytree]

okay, good! I'm glad to hear that!

I went out for a walk this morning, it was a slooooow walk!

[RawVee]

Ababbytree,

Arnica Montana is also amazing for sore muscles, and bruising and trauma as well. You can buy it in cream form or as a homeopathic, under-the-tongue pellet. :)

[RawVee]

Also, are you stretching before and after you run/walk? I can suggest some yoga postures that will loosen up your muscles, if you like. :)

[beppa66]

It sounds like it could be bursitis. I get this sometimes when I do something I haven't done in a while like snow ski. Ice it and rest are the best RX. And snything to reduce swelling such as cranberry, parsley, green tea...etc.


http://www.healthscout.com/ency/68/111/main.html

[Anabbytree]

Vee-

I've got some arnica, and now some tiger balm, and I'll use them both!
I'd love to know which poses you use to warm up and stretch, I'm open to everything at this point!

I did stretch, but should have stretched more.

Thanks for the advice everyone!

Beppa- I am going to read your article right now, thanks for adding it!

Abby

[beppa66]

I hope it's not, because it can be very painful. The good news is, it doesn't last very long.

[rawzeit]

Posture and how you put down your feet is important too. Get the book "The Egoscue Method of Health Through Motion" to read about how to hold and move your body. If you put down your feet wrong, you stress your muscles and limbs in ways they weren't intended to be stressed.

[Anastasia Alston]

Stretching before you run or walk can actually be counterproductive & set you up for injury. NEVER stretch a cold muscle!!! Beginning your workout with a light warm-up (walking/running at an easy pace) just to prep your muscles for the job ahead is the best thing to start you off.

Stretching after you're done is definitely recommended, though! It helps your muscles lengthen (during work muscles spend a lot of time contracting to get the job done) & helps prevent soreness. If you're sore the next day, do some kind of light warming work for 5 - 10 minutes, ie.: low intensity walking/running, jumping jacks, marching in place, anything that'll get your body warm & then stretch. Go gently if you're very sore!:) It helps you be able to function better & helps move the soreness on its way faster.

If it's your quads (the big muscles in the front of your thighs) that are bugging you, be sure to stretch the hamstrings (big muscles down the back of your thighs) as these muscle groups work in tandem. ;) If it's your outter thighs that are sore, then stretch the inner thighs, too as these are working together! :)

BTW, if you are sore for more than 2 days after a workout or are so sore that you have trouble getting about without wincing, you've worked too hard & need to cut back a little on the intensity (speed, weight, etc.) or duration (amount of time) of your workout; you aren't doing yourself any favors & are setting the stage for injury. Hope this helps! :D

- Stasi

[Anabbytree]

Thanks Stasi, and everyone who has replied, I took it easy, and just walked for the last two days, took a sea salt bath, and got some tiger balm and arnica, and It's feeling loads better! When I am ready to run again I'll make sure to stretch adequately afterwards, and not push myself as hard as I did the other day.

Thanks for all of the insight, as a total newbie to running, I really have no idea how to do it! lol

[Frecs]

My thought is if this is a similar pain that you had while doing yoga you might want to speak with a chiropractor about a possible misalignment issue. You might also want to try deep tissue massage as that might help the muscle heal on a deeper level. The recommendations to stretch AFTER walking are excellent just make sure that you do not do "bouncing" stretching (otherwise known as ballistic stretching) as that can injure a muscle very easily. You may also benefit from strength training.

[Raw Mom]

Is the sorness in your right hip? Then I would suggest definitely finding a stretch to stay in for a bit. A crossed legged stretch for the hip. Yoga is great, but if your hip joint is already over tight, you could be doing more harm than good. I am a yoga teacher and spend a lot of time on hips. Look for pigeon pose online. Try stepping up stairs or over things starting with your left foot more. It' a patterned thing. The right side of the body takes more abuse. It took me about 1 year to relax a tight right hip. But I was also doing a lot of postural restoration too. When I walk, I consciously step with my left foot harder than the right. You really have to stay present to do that. Stay loose!