Legs too sore???

[anghoula]

Hi All,

I'm new here, but have been reading for a while. I've recently had to take a week off training because of some serious burnout feelings, tired, not making progress, dreading going to the gym [NOT like me at all!]. My biggest issue seems to be a heavy weighted down feeling in my quads. I'm sure doing heavy weights will do this, but what kind of muscle recovery techniques do you guys use when your feeling burnt out and weak? Has anyone had this issue before?

Thanks!

Angela

[GinnyLou]

I have found that stretching helps me along. I have always been one of those who didn't take the time to stretch, until recently and it has really been helping me and my main focus, is always my legs.
Not sure if that will help you, though.

[Autumn]

I'm right there with you. I started Phase 2 this past weekend and I'm in alot of pain today. I know what sore feels like. This is pain. It's mainly in my hamstrings, but also in my quads and lower back. I soaked in a hot bath last night with Epsom salt and it helped, but only temporarily. I'm trying to stretch more. I'm taking a full rest day so I don't injure myself.
If I remember correctly, the author states that if you get that burned out feeling then back off the amount of weight, you could be training TOO hard. I'm going to take that advice through this week and see if I feel better.

[Aoife]

Stretch, foam roll, do a light workout to get blood flow to the sore areas and keep them active. Using them will help heal, not using them will just make you stiff and sore longer.

[Autumn]

Originally Posted by Aoife

Stretch, foam roll, do a light workout to get blood flow to the sore areas and keep them active. Using them will help heal, not using them will just make you stiff and sore longer.

Oh yes. It's very easy to want to lie around when feeling this way. It's important to keep moving. Thank you for that reminder, because I really just want to veg on the couch this evening.

[Phaedrus49er]

Consider a dynamic warm-up routine before lifting as well. Personally, I recover faster and with less soreness if I do a general and semi-specific dynamic warm-up as opposed to some random stuff here and there beforehand. If you're still sore during recovery, as much as it completely sucks, try to get up and move around to where you break a light sweat at some point. Keeping the muscles warm and the blood flowing will help flush out the toxins causing the soreness. Alternating-temperature baths/showers are fun, too.

[z4zach]

My hamstrings are tore up too. I've never had muscle discomfort last for this long with a previous workout program. And admitedly, I overdid it on the single leg deadlifts (two 20lb dumbells) and something in my left hamstring 'popped'. It has been bothering me since but I continue to completely stretch after every workout and it is getting better.

If you aren't already, perhaps incorporating a stretching class or yoga on your off day may help. The rollers that Aoife mentioned are a godsend also.

[anghoula]

Thanks for all the great advice. What do you all think about Glutamine for recovery?

I did ride my bike at home and feel a little better. Phaedrus49er, I do a dynamic warm up every time I workout. I've been experiencing this burn out for a while, its not doing much for motivating me to get to the gym when my legs feel like led! I want to prevent this from happening again when I start in the gym tomorrow. That's why I'm thinking of Glutamine.

--Angela

[Phaedrus49er]

What specifically about glutamine makes you want to supplement with it?

More fundamentally, any other life changes that may be contributing to your malaise? Sometimes, you just have to step away for a couple weeks; overtraining isn't out of the question.

[Lisa~]

The advice given so far is all good, but it sounds to me more like a general kind of run down feeling rather than an issue with severe DOMS. I'd look first to adequate nutrition and a regular sleep schedule as the best solution, before looking to supplements.

[anghoula]

Originally Posted by Phaedrus49er

What specifically about glutamine makes you want to supplement with it?

More fundamentally, any other life changes that may be contributing to your malaise? Sometimes, you just have to step away for a couple weeks; overtraining isn't out of the question.

From the bottle. Here is what it says [brand of Glutamine is AllMax Nutrition]:

'During times of stress, including exercise and athletic events, glutamine is one of the first amino acids to be oxidized. Supplementation with glutamine has been shown to support muscle glutamine levels, help prevent muscle tissue breakdown and increase recovery'

This is not ALL it says, but the part that made me think this would be good for me right now

Over-training ia a real possibility. However its already been a week off and I'd like to get back at it, but not hurt myself again

--Angela

[anghoula]

Originally Posted by Lisa~

The advice given so far is all good, but it sounds to me more like a general kind of run down feeling rather than an issue with severe DOMS. I'd look first to adequate nutrition and a regular sleep schedule as the best solution, before looking to supplements.

I agree with this, the thing that is troubling though is the heavy feeling in my quads, I have not done ANY lifting since last week and I feel like I my quads are in a vice grip at times! Do you think that is something that could be triggered by sleep and nutrition? My stress level is pretty high being a single mom to a 4 yr old, true!

--Angela

[Lisa~]

Originally Posted by anghoula

Do you think that is something that could be triggered by sleep and nutrition?

Yes. Not recovering fully is definitely dependent on nutrition and regular sleep. "Heaviness" sounds to me like fatigue. Your fatigue and continued soreness should improve with better nutrition and sleep. Additionally, your quads might be tight and in need of some stretching and foam rolling.

[pinkgingham_19]

Originally Posted by Autumn

I'm right there with you. I started Phase 2 this past weekend and I'm in alot of pain today. I know what sore feels like. This is pain. It's mainly in my hamstrings, but also in my quads and lower back. I soaked in a hot bath last night with Epsom salt and it helped, but only temporarily. I'm trying to stretch more. I'm taking a full rest day so I don't injure myself.
If I remember correctly, the author states that if you get that burned out feeling then back off the amount of weight, you could be training TOO hard. I'm going to take that advice through this week and see if I feel better.

Hmm...you look familiar... :P

[Phaedrus49er]

Originally Posted by anghoula

From the bottle. Here is what it says [brand of Glutamine is AllMax Nutrition]:

'During times of stress, including exercise and athletic events, glutamine is one of the first amino acids to be oxidized. Supplementation with glutamine has been shown to support muscle glutamine levels, help prevent muscle tissue breakdown and increase recovery'

This is not ALL it says, but the part that made me think this would be good for me right now

There's a great exchange from Tommy Boy that seems relevant here:

Tommy: Let's think about this for a sec, Ted, why would somebody put a guarantee on a box? Hmmm, very interesting.
Ted Nelson, Customer: Go on, I'm listening.
Tommy: Here's the way I see it, Ted. Guy puts a fancy guarantee on a box 'cause he wants you to fell all warm and toasty inside.
Ted Nelson, Customer: Yeah, makes a man feel good.
Tommy: 'Course it does. Why shouldn't it? Ya figure you put that little box under your pillow at night, the Guarantee Fairy might come by and leave a quarter, am I right, Ted?
[chuckles until he sees that Ted is not laughing too]
Ted Nelson, Customer: [impatiently] What's your point?
Tommy: The point is, how do you know the fairy isn't a crazy glue sniffer? "Building model airplanes" says the little fairy; well, we're not buying it. He sneaks into your house once, that's all it takes. The next thing you know, there's money missing off the dresser, and your daughter's knocked up. I seen it a hundred times.
Ted Nelson, Customer: But why do they put a guarantee on the box?
Tommy: Because they know all they sold ya was a guaranteed piece of shit. That's all it is, isn't it? Hey, if you want me to take a dump in a box and mark it guaranteed, I will. I got spare time. But for now, for your customer's sake, for your daughter's sake, ya might wanna think about buying a quality product from me.

Listen to Lisa. Take it slowly, look for root causes, and work on the basics first before looking for supplements, extras, and other advertised quick fixes