i did a weights class at the gym and now i am 'charlie horse'all over,?

Question

what can i do to alleviate the pain?i'm afraid to continue doing the class if i'm knocked out already for two days after!

Answer 1

your body is out of shape! make sure you stretch!

Answer 2

This is normal. Try a hot bath, maybe even some aspirin. The pain will subside after another couple of days. Then go back to the class, after that you will have more pain. The next time you go there will be less pain. And after that , you should feel only pain periodically from pushing yourself. This is a good thing.

Answer 3

G'day Sandy,

Thanks for your question.

It sounds like Delayed Onset Muscle Soreness. It should go away in 3 to 7 days time. If it doesn't, see a doctor or physio.

These are some steps you can take to avoid it or minimise:

* warm up thoroughly and cool down completely;

* perform easy stretching after exercise;

* start gradually and build up in intensity over time;

* Start a new weight lifting routine with light weights and high repetitions (10-12) and gradually increase the amount you lift over several weeks;

* Avoid making sudden changes to the type and time you spend exercising.

I have attached sources for your reference.

Regards

Answer 4

take a HOT shower right after exercise and an aspirin - increases the blood flow
keep doing it - more of the same will help, i know it sounds absurd, but is true
the worst is on the 2nd day after
exercise regularly - at least 3 times a week, if you can't - stop