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AERWIN77 SparkPoints: (7,527)
Fitness Minutes: (15,899)
Posts: 145
2/15/13 5:53 P

Thank you everyone. I put some heat on my legs then did some walking. I am going to look for a yoga dvd for at home use, as that is where I do all of my working out. I did do some stretching today a few times and that has helped a bit, but they are still pretty sore tonight - especially when I have to go up and down stairs.

I am going to take a hot bath after I put my 2 year old to bed and soak for a bit then do some more stretching before bed.

ARCHIMEDESII SparkPoints: (198,476)
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Posts: 27,192
2/15/13 1:28 P


If the DOMS feels really bad, then you might want to take a yoga class instead of zumba. You'll find that some stretching as well as some LIGHT cardiovascular exercise will help reduce some of the soreness you're feeling. Don't do anything intense because you risk injury. But a little light activity or a good yoga class will help.

Stretching really does help. And don't do it for 5 minutes. You need to stretch for a good 10-15 minutes or longer. That's why I encourage people with DOMS to take a yoga class whenever possible. oh and don't do bikram or power yoga. Do something like Hatha or a vinyasa.


SP_COACH_NANCY SparkPoints: (0)
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Posts: 46,222
2/15/13 11:19 A


What you are experiencing is called DOMS--or delayed onset muscle soreness--the soreness is caused from microscopic tears in the muscle fibers. As these fibers repair themselves, this is what makes your muscles stronger and bigger.

That being said, doing some light activity--such as walking may help diminish the soreness as the activity will increase blood flow to the working muscles. Also make sure you stay well hydrated and avoid taking any anti-inflammatory meds as these can actually slow the healing process down. If you are still sore tomorrow you may want to give yourself another day of rest.

Take care!

Coach Nancy

KANDOLAKER Posts: 1,902
2/15/13 11:14 A

Oh the pain of exercise! This too shall pass. I would suggest taking it a bit easy today. Don't do anything that is uncomfortable painful - as you probably need to heal first! Just ease up on the schedule until it is not quite as painful. Wishing you the best!

AERWIN77 SparkPoints: (7,527)
Fitness Minutes: (15,899)
Posts: 145
2/15/13 11:04 A

Ok so yesterday was a strengthening/resistance day. I worked my legs, butt, lower back and arms. I think I overdid it on my legs. I was fine last night, but this morning I have pain when walking, squatting down and even just repositioning myself while sitting here typing this. emoticon

Today is supposed to be a day of Zumba and calisthenics, while tomorrow is supposed to be more strengthening. I don't know if 1 - I should do the Zumba today or 2 - I can even get through it.

I'm only 6 weeks in, so I really don't know what to do. Do I push through the pain and stick with my schedule or do I do something more low impact today and hope that my quads are feeling better enough tomorrow to do Zumba?

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