Soreness after exercise that goes on and on

[flutterby1]

Hi whenever I exercise I get DOMS it doesn't get any better with increased fitness, even when I trained and ran the marathon I'd just be constantly sore, I starte running and exercising again and im just sore for weeks and weeks, is this normal?

Do you eat enough carbs and protein and calories to replenish your muscles properly?

Hi , thanks. I don't really think of diet to be honest, I probably eat enough carbs but maybe not enough protein. I've been for a run today and my muscles in back are sore , arms, legs , neck the lot but it doesn't go away even with fitness.

I just carry on exercising but I'm stiff like an old woman! I try to do cool down stretches too

No it never stops 😂

Are you overtraining?
rest days are vital

maybe check hydration too

How old are you? This was one of my main perimenopause symptoms - I’d shuffle around a leisurely 5k and then be hobbling for days. HRT has sorted me right out.

Yes I probably don't drink enough water

You need a good amount of protein and carbs within 2 hours after a training session, as extra to your meals. I worked out a half pint of milkshake was perfect. And much cheaper than the stuff they flog you at the gym.

you might need a good multivitamin too.

cars need petrol and people need nutrition, and the further you go the more you and the car needs.

47 but ran marathon at 34 and had same issues, when I'm sedentary and unfit I don't get muscle soreness

Thanks x will try

Is defo start with diet, sounds like you may not be eating enough. I’d set a protein goal and see if that helps, could do same with carbs an online calculator will help.Also make sure you are drinking plenty including hydration tablets etc.

Magnesium salts in the bath are good too.

Stretching, foam roller etc in an evening will
also help.

You need lots of protein (doesn’t have to be within two hours, that’s been debunked), lots of water, you could try adding electrolytes to your water which will help.

if all this were truly required then I should be a bundle of sore muscles, too
I barely drink water, I don't like high protein diet, I don't much stretch, take vitamins or rest days. I get hours/exercise most days

On the plus side you're achieving huge things in spite of the discomfort (eg marathon, congrats). It's great that it's not limiting you.

My suggestion is that it's something specific to your muscle response. You could chat to a sports masseuse &/or physical trainer to work thru the muscle management options systematically. If you are quite athletic, that warming down thing that cyclists do might be your correct path, very light movement somehow removes stuff from muscles that causes soreness. I may get away without because of naturally low muscle tone.

Not everyone experiences doms. I get it really badly with any kind of weight training but am fine with running and swimming. I have to make sure I up the protien and water in my diet if I'm doing weights.

That's why I gave up running! I never got any good at it, could just about manage a slow 5k but every time I'd go running I'd hurt so much afterwards, for ages! I kept thinking I'd get fitter and it would get better but I just couldn't bear it!

I have no solution but have always had the same issue! In my twenties I was doing maybe 3 gym classes a week plus cycling most days and I was the fittest I've ever been but I was constantly in pain, it would wake me up at night. I told myself it would get better as I got used to the exercise but it never did

I've got EDS. An hour long slightly hilly walk reliably leaves me in moderate joint pain for approx 3 weeks. It feels worse at night - preventing me from sleeping. It gets worse the more I do, compounding rather than disapating. It's made me feel suicidal.

I'm sick of people taking to me about the benefits of exercise. I personally try to avoid it so I don't end up throwing myself off a tall building to escape the otherwise inescapable throbbing.

*talking

i strongly suspect you need HRT as you are perimenopausal....my pain improved hugely once i started. otherwise you are just doing too much for your body.

Interesting. This sounds so familiar, though you sound very badly affected I don't have a diagnosis as such but I've needed quite a bit of physio since my early twenties for various soft tissue problems and one physio scored me 9/9 on the Beighton scale. I wonder... 🤔

Water, protein, stretching and Epsom salt baths!

I would also cut right back. Yes you ran a marathon but your body isn’t tolerating your current routine. Cut right back and build up slowly.