What can I do about awful muscle pain after regular exercise?!

[PostmistressMcColl]

About 18 months ago I started doing a weights class once a week. I've progressed a bit but for the last few months have stuck to the same weights. A couple of days after each session I'm in agony with sore muscles, can't move normally. I thought this was meant to be something that happened only with new or increased activity?! Last week it was even worse having had a couple of weeks off over Xmas, but it was so bad I took some cocodamol because the pain was just awful.
Any ideas why this is and what I can do to stop it?! TIA

are you warming up and stretching after your exercises?

Yes usually as part of the class but occasionally I've arrived late and missed the warm up, or needed to leave before the cool down, and it doesnt seem to make any difference?!

Magnesium flakes in a bath really help me

Google DOMS - delayed onset muscle stiffness

Does this sound like it?

Sounds like you aren’t getting conditioned with the frequency you’re doing it so getting DOMS each time

Check technique (often off in a group setting), take the weight down a bit and do it more often - 3 times a week usually about right.

in fact, huge difference, please talk to your fitness instructor about it
they may be able to direct you to read up information relevant to your exercise classes

I use Epsom salts at the moment, wonder if that is the same thing though? Will look it up. I do find the Epsom salt bath soothing but only for a very short while!

Yes, DOMS sounds exactly like it!
Thank you all for the advice, will speak with instructor. I don't think I can find time for more than a class a week but maybe more warm up/cool down will help! Thanks very much!

I have definitely become more toned and muscular (from a v low starting point) and am so pleased, feel stronger and so much better than pre-exercise, but the weekly agony is getting a bit much!

Invest in a foam roller. Can make you feel a bit queasy, but generally that means you're doing it right

I used to get terrible Doms from once a week Yoga. I needed to go to twice a week to not get doms and three times to actually improve. Sorry.

CurraNZ work for me and going at least 3 x a week.

Do you do other exercise, eg walking, cardio? If not, it seems most likely that you don’t do enough.

Stretching for at least 15 minutes, but the longer the better really, has always helped me. Doesn’t matter how hard I worked lifting weights, if I take time to stretch properly, I do not feel sore after. Look up stretching vids on YouTube if you are stuck.

Also you could try a magnesium spray after working out. It really helped me. The trouble is, once a week isn’t really enough, so you are starting from scratch every time.

Motency cherry supplements really help with DOMS

Thank you all. I usually do parkrun (very slowly) at the weekend and although I have a desk job I manage 10k steps most days, so I think I'm reasonably active. I have a foam roller, but don't really know how to use it so will look up on YouTube. And i will get some advice from instructor on stretching. Hopefully one of these will help because I don't want to give up but can't fit in 2 or 3 sessions a week. Also magnesium flakes are different to Epsom salts so will def give those a go. Thank you again everyone, will report back!!

Thanks i did try Montmerency cherry supplements but didn't seem to help (tho I thought I slept better!)

Second all your early advice !
FOAM roller or pressure ball to get the muscle to release. (We have them in the office as well as at home)
Magnesium both orally and in the bath.
Stretch !!!!!
Try and walk about the office as much as you can.
(From someone who has struggled to get up and down from her seat all week - should take my own advice)

You need to get more exercise into your daily routine: a longer than usual walk for example. Once a week isn't really enough, especially if yo miss the warm up (ouchy ouchy ouchy!) and don't cool down & stretch afterwards.

What about adding in a short 20 min Yoga with Adriene session at home at least once a week? Her yoga sessions are gentle but really effective (doing her 30 days of yoga last year, I got "yoga arms" - defined biceps and triceps! - just 30 mins a day).

Or another pump class.

And take down the weights - you seem to be putting too much strain on your body. There should be some muscle pain/stiffness the day after an effective work out, but only so much that you know you've hit te right muscles. It's good pain - well, it's not really pain. It shows you you've worked your body in a way it's not accustomed to work, and pushed it a bit & that's the training effect.

But extreme pain is not good.

Thank you so much again for this advice everyone. I got some time with the instructor after my class and the extra stretching she showed me really seemed to help, i felt a bit stiff but basically fine the next day! I've also ordered the magnesium flakes and supplement with my shopping next week, and the Yoga with Adrianne suggestion is brilliant, i do them occasionally but will try to commit to a couple of sessions a week. I think I have been completely neglecting the flexibility side of fitness.
Thank you again!