I can barely walk after leg day. My quads are on fire and my glutes are screaming. But it’s all worth it, because I know that I’ll be able to rock a killer pair of jeans tomorrow.
If you’ve ever felt like your legs were going to give out on you after a particularly tough leg workout, you’re not alone. Leg day can be killer, and it’s not unusual to be a little sore afterwards. But if you’re struggling to even walk, that’s a sign that you might have overtrained.
Overtraining is when you train so hard that your body can’t recover in between workouts. This can lead to fatigue, injuries, and a whole host of other problems. So if you find yourself hobbling around after leg day, it’s important to listen to your body and take it easy for a while. Otherwise, you might be setting yourself up for some serious issues down the road.
The pain is real
The pain is real. You can barely walk after leg day. Your muscles are throbbing, and every step feels like torture. But you know it’s all worth it. Because when you see the results of your hard work, it will all be worth it.
Why does it hurt so much?
Delayed onset muscle soreness (DOMS) is the pain and stiffness you feel in your muscles a day or two after a workout. It generally peaks 24-48 hours after exercise, and then starts to improve. DOMS is caused by microtrauma to your muscle fibres, which triggers an inflammatory response in the muscles. The pain is usually at its worst when the inflammation is at its peak.
Tips for dealing with the pain
You worked hard at the gym and now your legs are paying the price. Here are some tips for dealing with the pain so you can get back to your daily activities.
- Rest: Take a break from your regular activities and let your body recover.
- Ice: Apply ice to the affected area for 20 minutes at a time to help reduce swelling and pain.
- compression: Use compression bands or wraps to support your legs and help reduce swelling.
- elevation: Raise your legs above heart level to help reduce swelling.
- ibuprofen: Take over-the-counter ibuprofen to help reduce pain and inflammation
When to see a doctor
See a doctor if have:
- severe pain or swelling in your leg
- an open wound or break in the skin on your leg
- a bone sticking out of the skin on your leg
- a deformity in your leg
- numbness or tingling in your leg
How to prevent leg pain
No one likes getting leg pain, especially after a workout. Here are some tips on how to prevent it.
- Do a warm-up before working out. This will help get your muscles ready for exercise and reduce the risk of injury.
- Make sure you’re using proper form when working out. This will help reduce the strain on your muscles and prevent injuries.
- Don’t forget to stretch after your workout. This will help your muscles recover and prevent soreness.
- Drink plenty of fluids before and after working out. This will help keep your muscles hydrated and prevent cramping.
- Wear comfortable shoes that provide support. This will help reduce the strain on your feet and legs while working out.
Exercises to avoid
It’s important to vary your workout routine to challenge different muscle groups and avoid injury, but there are some exercises that are particularly notorious for causing problems. Here are four exercises to avoid, especially if you’re new to working out or have any existing injuries.
- Leg Extensions
Leg extensions are a great way to build up your quadriceps, but they can also be very tough on your knees. If you have any knee pain or problems, it’s best to steer clear of this exercise.
Sit-ups might seem like a benign exercise, but they can actually do a lot of damage to your back and neck. If you do them with poor form, you’re likely to strain your lower back or hips. And if you crunch your neck while doing sit-ups, you could end up with a herniated disc. There are better ways to work your core!
- Lat Pull-Downs Behind the Neck
The lat pull-down is a great exercise for targeting your back muscles, but it can be tough on your shoulders if you do it with bad form. Pulling the weight down behind your head puts unnecessary stress on your shoulder joints, which could lead to an injury. It’s better to focus on good form and pull the weight down in front of your chest instead.
- Military Presses Behind the Neck
Like lat pull-downs, military presses behind the neck put unnecessary stress on your shoulder joints and can lead to an injury. This exercise is best avoided altogether, but if you really want to do it, make sure to keep the weight light and focus on good form.
In conclusion, if you can barely walk after leg day, you’re probably doing something right. Take the time to recover properly and stay consistent with your training and you’ll see results in no time.