Exercising while still sore
The information / discussion in the Cycling Health Forum is not qualified medical advice. Please consult your doctor.
- khendar
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Exercising while still sore
Postby khendar » Wed May 02, 2012 11:15 am
I was planning on doing another workout tonight, the legs are still a little sore and I can barely lift my arms. I was planning on skipping the weights and intervals and just doing a light spin on the bike and perhaps a few slow laps of the pool.
Would it be better to wait until the pain subsides before working out again ? I've heard that light exercise can alleviate soreness and maybe relieve some of the stiffness.
- ColinOldnCranky
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Re: Exercising while still sore
Postby ColinOldnCranky » Wed May 02, 2012 11:32 am
As far as stretching is concerned the benefits of it before, during or after are not as clear as many think. Doesn't hurt though (assuming you know how to stretch).
This is all general of course as we on the forum have no way of determining if you have any actual injury.
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Re: Exercising while still sore
Postby DoogleDave » Wed May 02, 2012 7:04 pm
If its painful, dont push it.
Dave
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Re: Exercising while still sore
Postby gururug » Wed May 02, 2012 7:12 pm
Weaknesses in one part of your body may be overcompensated for by another.
Light spin...... go for it! Just don't hammer the same muscles and warm up properly ( build up - don't explode ).
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Re: Exercising while still sore
Postby khendar » Wed May 02, 2012 9:56 pm
My legs don't feel MORE sore than they did, in fact for quite a while afterwards they felt pretty good. Starting to get sore now. I guess I'll find out tomorrow what (if any) damage I did
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Re: Exercising while still sore
Postby Mrfenejeans » Thu May 03, 2012 1:54 pm
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Re: Exercising while still sore
Postby khendar » Thu May 03, 2012 2:04 pm
Yeah I'm still figuring out what to do with cadence. On my road bike I tend to grind instead of spin, at around 60rpm. I'd like to be able to average 80rpm but I have to get my legs used to moving that fast before adding load. Hence the low resistance high RPM training. I have no idea whether its the right way to go about it, but until I speak to a personal trainer I'm just kind of making it up as I go along.Mrfenejeans wrote:My 2C, in regards to RPM, would be to aim at keeping that consistent around 80 or more, and change the resistance while holding the same RPM. I have never used a spin bike for any length of time, however my cadence(RPM) is defiantly consistent on my road bike, on all gradients, and seems to be giving me success not that i actually concentrate on keep it high any more it just is that way nowadays.
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Re: Exercising while still sore
Postby Mrfenejeans » Thu May 03, 2012 2:22 pm
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Re: Exercising while still sore
Postby khendar » Thu May 03, 2012 3:04 pm
Yeah, I figure I can increase the resistance and get more force gradually, when my twitch muscles get some conditioning.Mrfenejeans wrote:Pretty much what i did, only my experience was "Got to have high cadence, Got to have high Cadence!... Oh wait I'm not going any faster with my new high cadence,, should probably work on applying some force along with my spinning legs"
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Re: Exercising while still sore
Postby foo on patrol » Fri May 04, 2012 3:27 pm
Foo
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Re: Exercising while still sore
Postby khendar » Tue May 08, 2012 11:39 am
That could be taken two ways:foo on patrol wrote:From my experience, you should only do easy spin rides, when you have sore muscles.
Foo
1. The only time you should do easy spin rides is when you have sore muscles.
2. When you have sore muscles the only thing you should do is easy spin rides.
Which is it ?
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Re: Exercising while still sore
Postby foo on patrol » Fri May 11, 2012 8:42 pm
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Re: Exercising while still sore
Postby arand18 » Tue May 15, 2012 5:33 pm
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Re: Exercising while still sore
Postby toolonglegs » Tue May 15, 2012 5:43 pm
Cycling and weightlifting is probably a bit different?... the forces quoted in even hard efforts in cycling are less than walking up stairs... just repeated many 1000's of times so the difference in the ways the muscles are damaged is probably different.
Anyway I am off to practice what I preach ... tired and sore today but going to hit the hills, only at endurance levels though .
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Re: Exercising while still sore
Postby tmurray » Tue May 15, 2012 6:31 pm
1. accumulation of lactic acid - which light exercise will probably help to clear
2. microtearing of muscle fibres especially if you have been doing anything that builds muscle (ie weights), pushing this process too far is likely to result in overuse injuries - actual tears, plus damage to other supportive structures if you start altering your technique or posture to avoid pain
If you're experiencing no. 1 you will probably find that you hurt as you start out, but as the blood starts flowing you will feel a bit better, but then generally fatigue faster than normal,
if no. 2 the pain will worsen as you exercise and you should stop or at least lower the intensity.
And definitely make sure that your hydration is good and probably warm up a bit before pushing it hard.
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Re: Exercising while still sore
Postby Daeld » Wed May 16, 2012 9:06 pm
Writing within the bounds of the above, something I tell my patients is to gradually build up their strength and stamina. As others have said, it is vital to ensure that you have adequate nutrition, sleep, hydration, etc. But one thing I find with cyclists is that they sometimes have a tendency to become overactive (ie do more than their bodies can handle at a particular point in times ). This can lead to DOMS.Forum rules
The information / discussion in the Cycling Health Forum is not qualified medical advice. Please consult your doctor.
I tell them it is important to recognise that if the cause of their DOMS is overactivity, they should find out what their baseline is and then gradually increase to their target over a few weeks. While it is possible to just push through to the point that your body will eventually catch up, you'd be putting yourself at risk. Gradually pacing up your activity levels allows you to keep increase your fitness/tolerance/stamina/etc without getting DOMS. If you do have DOMS, don't just rest either - as this might lead to slight deconditioning. But as others have said try to still exercise/be active but just take it a little easier for a couple of days and rethink your baseline.
If in doubt, by all means see your doctor, but I would also recommend seeing an exercise physiologist (preferably a good one ).
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Re: Exercising while still sore
Postby Addictr3 » Wed May 16, 2012 9:34 pm
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Exercising while still sore
Postby scotto » Wed May 16, 2012 9:43 pm
Scott
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Exercising while still sore
Postby toolonglegs » Wed May 16, 2012 9:46 pm
I did 2500 m climbing yesterday on tired sore muscles with zero issues... Today they are just tired but it is a day off anyway . Tomorrow I will be fine to race ( although not an important race, if it was I would have tapered )... Stress stress stress till overload, recover and recommence stronger!.
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