I'm in so much pain, did I damage muscle?

Question

I took a spinning class and was on the bike for one solid hour.. I really had to push myself to finish it. Well that day my legs felt alittle like rubber, the next day they felt alittle sore, the next day they were reeeeally sore, and today I can't bend my leg without feeling terrible pressure/pain/almost burning. What the hell did I do?!? did I damage muscle? is this normal?

Answer 1

Aha! So you took a spin class! Excellent!
Spin classes are great for fitness, but it is wiser to take it easy.

What Happened?
You used different muscles on a spin bike, much different to walking or running. You likely overworked a weaker muscle group.

When I do strenuous rides, I immediately eat food, which has protein and carbohydrates. Protein is extremely important after rides. Also paramount to exercise is Potassium (bananas). And if you can, get extra magnesium and calcium.

What happens is you need to get protein in your system before the thirty minutes after your workout. Otherwise, your muscles do not get to recover, and BAM! your legs are trashed for the next few days.

Also, did you get water? Muscles can't rebuild themselves without water (they are 65% water, after all).

My routine (as a cyclist):

Morning: Eat banana, make protein shake (w/vitamin mix), bagel, oatmeal. Go on ride (drink lots), return, stretch, religiously consume meat and bread within 30 minutes, and sit on my butt.

My tip:
Take it easy, by slow pedaling of the spin bike for ten or twenty minutes for the next two days (it'll make your legs feel better). Then you can ramp back up. And most importantly, remember that nutrition and hydration is the other half of exercise.

P.S. I forgot to say, The practice of exercise is to destroy muscle tissue. When you sleep, your body rebuilds your muscles, but stronger. So yes, you did destroy muscle, but that was for the greater good.

You also wrote that you had difficulty bending the knees? If it was only your muscles, that's O.K. If it feels more like the actual bone, then that is the fault of the instructor. He/She should have fit you to the bike.

Answer 2

It's not muscle damage, it's just your body recovering from the exercise. Not using the muscles after exercise will cause them to stiffen and become painful. Try gentle stretching, drink bucketloads of water, and go for a walk or jog - some light exercise - to get the blood pumping through the muscles.

In future when you exercise, make sure you have a good 10 minute warm up first. Light riding or running to get the blood flowing for 3-5 minutes followed by stretching each muscle group for 30 seconds each.
After you finish exercising a cool-down is equally important. Similar to a warm up - do lots of stretching.

I personally find that if i am still wobbly or feeling achey a couple of hours after exercising, a quick jog and some stretches helps prevent pain the next day.

If you are aching the next day, go for a light 20 minute walk or run, and make sure you warm up and cool down. This will keep your muscles flexible and prevent them trom stiffening. Also, always make sure you are well hydrated before, during and after exercise. Try drinking a litre of water an hour before exercising.

Answer 3

You body/muscles need to get used the cycling. You were prob using more and different muscles for a longer period of time than you usually do. I once spent a whole summer on a bike everyday and my legs did that to but eventually went alway. So I would not worry too much unless the pain increase or lasts for a long period of time. If so go see a doctor

Answer 4

the problem is u sat down for three days when u should have kept biking no matter how sore itll get easier keep moving i did it and learned the hard way

Answer 5

Probably u have not been using ur muscles for a long time. It will be ok if continue with ur practices.

Answer 6

You will be fine, but you will have to work the soreness out.

Answer 7

i would say you created a strain in the muscle. see a doctor if you are worried about it