Dealing with post exercise soreness— what do you do?

[Anonymous]

Mid-50s female, newly empty nest leaving lots more time for exercise, which is great. I’m exercising at least 5 days a week— swimming, tennis, walking. Feels great while I’m doing it, but when I’m not exercising, am really sore. Seems to be both muscle soreness and joint stiffness/ soreness. After about 2 months of this intensity (I’ve been swimming consistently for the last two years, but have upped the other forms a lot) I feel the soreness should be gone? I guess this is par for the course for my age, but any suggestions for things that help you? I sometimes take ibuprofen, but would like to not rely on meds to feel good if I can help it. Also, this is aside from any specific injuries (I have those, too, which is a whole different post).

[Anonymous]

I’m 50. I've been taking an exercise class for three years and am always at least a little sore. I asked the instructor and she said that being sore is a good sign and they even she is always a little sore from her workouts. She said if you’re not a little sore you aren’t doing enough. Especially at our age.

[Anonymous]

I stretch a ton and do long term deep stretching so even a 4-5 minute stretch in one position!! And the best thing is THIS supplement: run don’t walk!!! It helps a ton! And keep doing your workouts and the soreness will disappear and you will change, feeling soreness only when you really work a new group. You’re doing awesome!
https://a.co/d/j7ZycoT

[Anonymous]

And my link above is for L Glutamine supplement, I bought the one from Thorne and take it after a workout when needed!!

[Anonymous]

A little soreness is good. It’s a reminder that I haven’t worked whatever is sore enough recently. Definitely stretch after workouts. It makes a huge difference. I’m 52 workout 6-7 days a week and I’m generally not sore but occasionally if I’ve been slacking working something I will be sore for a few days. Keep moving and it will go away. I generally don’t take anything for it just movement. Perhaps try biofreeze directly on the sore area. I’m 52 and have been working out since my 20s.

[Anonymous]

Adding about 30 minutes of gentle/stretch yoga most days made a huge difference for me. There are tons and tons of options available on youtube.

[Anonymous]

The only real answer is to scale down your workouts and then slowly increase, and take rest days. A little soreness is normal, but intense soreness is not.

[Anonymous]

Eat protein and carb within 90 min after your workout, increase sleep and do Pilates/yoga as active recovery.

[Anonymous]

I have a protein shake. 1 cup of milk, large handful of spinach, 1/4 avocado, half banana, scoop of vanilla protein. Light stretching and maybe a Peloton stretch class if I need it.

[Anonymous]

Have you been evaluated by a rheumatologist for osteoarthritis? It's worth a visit and there is medication to lessen joint pain. Mine was having an influence on how hard I could exercise. I lift and do a ton of yoga.

[Anonymous]

Stretching after a workout really makes a difference

[Anonymous]

Eat more meat or take creatine supplement to help your muscles recover.
Joints are tougher - but walnuts (like a handful a day) have natural anti inflammatory benefits.

[Anonymous]

Anonymous wrote:Eat more meat or take creatine supplement to help your muscles recover.
Joints are tougher - but walnuts (like a handful a day) have natural anti inflammatory benefits.

Red meat, tuna, salmon and shellfish is where you get the most creatine naturally- but supplements are easier and cheap.

[Anonymous]

Mini trigger gun, stretching, ice or damp heat if persistent.

[Anonymous]

Watch the joint soreness. Could be overuse. Muscles need a day or two to breakdown and recover. Alternating workouts helps.