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Can someone please advise me?

skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 12:22 PM Hi. I was told this was the best place to pose these questions. I just started my workout program on Monday and today is to be my 2nd day of training, and I have a couple of questions/concerns? 1. I typically drink 2-3 cups of coffee in the mornings, is is okay to drink coffee prior to my morning workout? 2. On Tuesday, after my 1st workout, I found my body to be very sore. In particular, I am the most sore in my right calf muscle (from doing the calf raises). So much so, that I have been limping around. It is difficult and painful for me to straighten my right leg while putting my weight down on it. My left leg is sore, but is more than tolerable. Maybe I'm being a big baby here, but I haven't worked those muscles in the area that hard in a very long time. I understand some soreness is to be expected (in fact told it was normal), but could there be a bigger problem? Is it safe to continue on with my workout of those muscles or do I wait until that feeling is gone and the muscle has healed? Please advise me as I am new to this and do not want to do any damage that could have been avoided. Thank you. -------------- -Stephanie Kresl \"If you want to succeed, you should strike out on new paths rather than travel the worn paths of accepted success.\"
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 02:45 PM Hello Stephanie. Water would be the best thing to drink - no caffeine or sugar. LOL- I limped and whined too :o) My fiancee had a good time calling me a whiny baby... Stretching was the only thing that helped...would help for a minute or two...Afterwards I was back to limping :o) Nothing but time and stretching seemed to help...I think you'll be fine unless you're having sharp pains near a joint or a tendon.... Try stretching and see if that alleviates the pain at all.
skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 03:06 PM Thanks Jeana. Would you also recommend me laying off the calf raises? If I did them before my muscles have healed completely could this cause more damage?
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/09/17, 03:09 PM Some light calf work may infact help you get rid of the soreness....Just do them with out any weight and see how they feel and are you haveing a very sharp pain or just a dull throbbing aching kinda pain? -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 03:26 PM Mutt beat me to it :o) I worked mine out every other day the first week. Seems like working them out made the pain less. My computer is running slow, but I found this under fitBuddy :o) and thought it would help: Depending on the stress you cause the muscle, it takes 3-4 days for a small muscle group to recover and up to 7 days for a big muscle group like the legs. Sore muscles is a sign of that you have been working out well. Yes, sometimes the pain can be stronger (like in the calves!! auch!!) Drinking enough water, massage, vitamin C etc can help you to recover faster.
skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 03:34 PM If I'm not moving my legs it doesn't hurt. The pain is strongest when I stretch it out and especially (even more so) when I apply pressure to it by standing and walking. It's kind-of like a sharp, tugging pain when I try to straighten my leg. If that makes any sense.
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 03:43 PM Same way mine felt. Hurts REALLY badly to stretch, stand, walk (crawl-LOL) - I know mine did....But I grit my teeth and stretched anyway...Drink lots of water. I massaged mine quite a bit for the first 3 to 4 days as well. After you have it stretched out some, the pain lessens a little. Just try to stretch it out fully and slowly, hold for about 30 seconds or more and see if it helps at all. (If you're like me, get something to bite down on first<kidding-sortof>) Try this and let me know how it feels.
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 03:58 PM Also don't try to simply let go of the stretch-ease out of it as slowly as you went into it.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/17, 03:59 PM Another thought along the same lines. Try to remember to stretch immediately after you work them out, or even between sets. I also noticed that if I don't stretch properly after doing cardio (especially long sessions) that my calves are sore and tight later. If you have access to a hot tub or spa, a good soak after a leg workout is great too. It is easier to stretch in the warm water too. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
	2003/09/17, 03:59 PM My wife is in the 5th week of an 8 week plan . This was her first venture into lifting. She says the soreness does diminish a little with each passing week. I will say that during weeks 1 and 2 she was more than a little pissed at me for setting her on this path. This to shall pass.
skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 04:01 PM Slowly is the only way I can stretch it out! As far as fully, not. I can flex my other foot further back, my right just hurts too much and gets to a point where it just won't go past. Honestly, it feels like I pulled something. Each time I stretch it, it feels like I'm on the brink of getting a "charlie horse" cramp. This has been going on since I woke up yesterday (Tuesday) morning. In regards to light calf work, other than the calf raises, what are some good "light" calf excercises that may help work it out? None of the stretching that I'm doing is making this feel any better. I'm going to try the heating pad that Mutt suggests, along with (hopefully) a nice warm jacuzzi later tonight! ;)
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 04:06 PM LOL....Funny. I'm sure she appreciates it more than anything Charlie :o) Good idea Victoria :o) - A nice, long, hot (as hot as you can handle it) bath at home would be pretty welcoming too if no hot tub or spa is available...
skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 04:11 PM Victoria, you read my mind! Actually I could really kick myself right now. I have to admit, I think I couldv'e stretched better before jumping into this head first. I guess I was so excited and eager to get started. Ah! The hard lessons we learn! Charlie, Ha! Ha! I feel better. I know your right. I'll stop whining and just deal. Thanks!
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 04:17 PM Perhaps a good massage while in the jacuzzi would make it feel better too...
jefado Posts: 443 Joined: 2003/04/03	2003/09/17, 04:40 PM Now "whining" is such a negative word isn't it? I call it "expressing my displeasure" :o)
skresl Posts: 16 Joined: 2003/09/13	2003/09/17, 04:54 PM Hey now! You said it, too. But, I'll try to rememeber that from now on.
azredhead57 Posts: 1,651 Joined: 2003/04/11	2003/09/17, 05:53 PM The easiest calf stretch I do is to stand on the edge of the treadmill and extend my heels down as far as I can, very slowly and feel the stretch in the back of my legs. You can do one at a time or both simultaneously. I do some of each. I've seen people use the platform of the bench press also to do this. Both are good as you have something to hold on to. The simplest calf exercise I know is a standing calf raise. I used to just stand at the counter and go up on my toes and hold it for a couple seconds and then back down. I have since advanced to the calf machine and the leg press for my calf exercises, but that is how I started out. -------------- ~Victoria~ ...There are no shortcuts to any place worth going.--Beverly Sills
jefado Posts: 443 Joined: 2003/04/03	2003/09/18, 08:19 AM You're right..I did...I figured that we could use a change of perspective :o)
skresl Posts: 16 Joined: 2003/09/13	2003/09/18, 09:30 AM Believe it or not, the jacuzzi didn't do much (out of gas), but the massage blower tried to work the muscle a little. However I didn't get much relief until I layed my right calf muscle on a foot massager that literally turned my calves into butter and took the tightness out! It was amazing! Although it's tight again after a night of rest. I think I might get back to my calf raises tomorrow if it is feeling better. Like I said before, I know you all are right-"it's normal". I just have to keep pushing myself past the pain. Which is what I typically do anyhow! I just wanted to make sure I didn't pull something and do some major damage. I've been warned about that from some family members.
7707mutt Posts: 7,686 Joined: 2002/06/18	2003/09/18, 09:37 AM trust me you will KNOW when you have hurt it for real! -------------- Eat More, Drink More, and Lift Harder than you thought you could, welcome to Becoming!
jefado Posts: 443 Joined: 2003/04/03	2003/09/18, 10:29 AM Foot massager huh? I'll have to remember that :o)