2 days post first session, pain in quads

[SparklyAntlers]

I started doing weight training with a PT on Friday after years of inactivity and gaining weight. He went easy on me and bar the expected twinges I've been fine everywhere except my quads. It's 2 days later and I'm still crippled with pain of tightness in both thighs, at the front above my knees. If I even apply any pressure to the area with my hand it hurts, like the legs are just full of knots. I'm hobbling down the stairs one at a time and haven't been able to face the walk I'd planned to help keep active.
I'm due back with him tomorrow and at this rate I won't be able to manage anything targeting that area. I don't know if this is normal or if I've done some damage. Is there anything I could try this evening and tomorrow morning to stretch the area out so I can try to get the most out of the session? I'm finding pulling my foot up to my bum is helping, as is kneeling down, but it doesn't feel sufficient.
TIA

It's probably 'just' DOMS (delayed onset muscle soreness - I think that's what it stands for?). It can last up to a week. I started strength training for the first time a couple of months ago and after the first session I honestly could barely walk for days. It's settled down now though and although my muscles still feel heavy the next day it's never been that bad again!

That's really good to hear, thank you! It's a relief to know it's to be expected for a few days - and that it will ease! I really don't want to walk/hobble into the gym tomorrow and be told I have done some damage - I need to go with the momentum while my will is strong!

Actually, technically speaking you have indeed damaged your muscle - but this is exactly what you need to do in order to rebuild it stronger. Every time you work out you are deliberately damaging your muscles!

I find that the 'bad' kind of damage usually feels quite different - more localised and a sharper pain. I over extentend one of my quads recently and knew straight away that I had done it, it was a sharper pain in a specific spot. I took it easy for a couple of weeks and it was fine.

Good point! It isn't a sharp pain thankfully and it is fairly equal in both legs, so it does seem to be standard. Just a good reason to keep going now I've started so I don't have to go through this again!

Yup it's DOMS - it's great because it means you've worked hard. And it's always 2 days later for some reason (I think it's to do with a build up of lactic acid in the muscles?)

Best thing is "active recovery." A long walk, a swim, a cycle - more work at the gym. Get the body warmed up, and then do some activity.

I'm finding pulling my foot up to my bum is helping, as is kneeling down, but it doesn't feel sufficient.

Also, get into the habit of stretching after each PT (or other) exercise session. I do at least 15 minutes & sometimes up to 30 minutes. I get injuries if I don't.

Ask your PT for some of the basic stretches, or look at demonstrations on Instagram or YouTube - you need to look for some simple quad stretches, glute stretches, and hip flexor stretches, as well as trying a few full body mobility exercises.

It will go away once youre in a regular habit. Well done x

Even more incentive to keep at it 😀