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Re: Pain After Work Outs

guest — Wed, 23 Sep 2009 19:05:04 GMT

First when I replied that it is ok to be sore...that means sore ...not in terrible pain...Second...you do not need to hire a trainer to work out correctly....There is tons of info online...read...read books on working out...watch videos...But most of all use common sense...If you have not worked out in a long time...go slow first few weeks and use light weights...until you get comfortable and then increase weights or reps gradually....I also believe strongly that those who have not worked out much or have never done competitive sports really do not know what sore is and what hurt is....Being a little sore is natural...If you have pushed yourself in a workout some...You will feel this way...But if it is a extremely painful sore, one that is accompanied by a burning sensation then you have probably strained or pulled something...Again...see a Dr. before starting a work out plan to make sure it is ok...and go slow...educate yourself on what to do...You do not need to pay for an expensive trainer.

Re: 5th Metatarsal Fracture! How to stay fit during recovery???!!!???

guest — Tue, 14 Jul 2009 13:02:40 GMT

Use a chair or your couch...put your hands on the couch beside your legs, lift your bottom up off the couch with bent legs pulling your thighs up toward your belly..i.e. the only thing on couch is your hands and you are holding the rest in the air...this is good for abs...If you do the same but straighten your legs in front of you ..in a L shape...this works your abs and quads, hip flexors....If you can support your say half of your weight for a minute or so...you can do wall sits....Put your back on a wall, bend your knees till the angle of your knee bend is about 90 degrees, let your arms hang by your side or put your hands on your head...hold for 60 seconds...very good for quads and hams...even buttocks....Do one foot heel raises...stand on step..hold rail...let good foot heel hang off edge and then go up on toe on that foot and repeat...Unfortunately you can not do this on bad foot but it will work your other legs calf muscle well...If you combine what exercises you can do, create a circuit, i.e. do 15 or so reps of each exercise, and repeat whole circuit say two or three times, with no rest break...then you are working strength as well as endurance by doing all quickly in a row, mutliple times....Injuries suck and it takes patience to deal with them...hope this helps.

Re: Pain After Work Outs

guest — Tue, 14 Jul 2009 12:38:10 GMT

First if you are new at working out you need to start with light weights, and not as many reps. You may have over done the work out. You want to pick a weight that you can comfortably do for say 12 to 15 reps. If you feel a strain when you get to around 5 to 8 reps...your weight is to heavy. The next thing you want to do is have someone make sure you are lifting correctly. If you are using free weights for example and doing curls for biceps, nothing should move when lifting the weight except from your elbow down...bury your elbow in your side and do not let your upper arm lift when you curl arm up...Many people I have seen do not do this and when you don't do it you are actually using your shoulder and back. If you stand against a wall and do your curls, keep back of arm and your back and shoulders on the wall, this will keep you from cheating.

It is pretty normal to feel very sore at times when working out for the first few weeks. Always stretch out very well before starting, after working out and make use of sauna if you have one at your work out facility. They are excellent for sore muscles. Take some Tylenol a couple of hours before going in if you are sore...that helps. Also before weight training, if you do a casual walk on the treadmill or ride a bike for about 5 minutes this will warm you up and help work out some of the soreness. Make sure you alternate body areas when working out. In other words one day do arms and abs, another day do legs and buttocks area...and so on. Again pace yourself and listen to your body. You should not feel totally wiped out after a good workout...you will be tired but you should not feel like you will keel over. I coach gymnastics and have a lot of experience at conditioning and training so I have to deal with my girls being sore on a daily basis. One of the things new people experience is soreness and that basically just takes some getting use to and some toughness. It will get better as you get stronger.

Hope this helps some.