After workout pain

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    Oct 02, 2011 6:14 PM GMT
    So I have always just done cardio and have never done strength training. So I signed up for a personal trainer after saving up some money. I had my first session with him Last Friday ( two days ago). I see him again Monday. On Friday we worked on arms and I didn't think it was that bad until I woke up on Saturday. I am in so much pain that I can't move or lift my arm. When I type this both my arms are aching as I type this. Pain shoots through my entire arm up to my upper back. I can barely move my arms. Did my personal trainer push me to far? Or is that what happens first time getting into strength training?

    Hopefully made sense. I kind of keep typing and don't shut up some times.
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    Oct 02, 2011 8:15 PM GMT
    delayed onset muscle soreness?

    IMO, it was too much. That's going to take several days to wean off.

    Maybe get enough food and sleep to recover faster?

    experts incoming. . .
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    Oct 02, 2011 8:17 PM GMT
    Did he teach you how to stretch properly afterward? That's a must.

    Can you tell if it's in your muscle or something else?
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    Oct 02, 2011 10:04 PM GMT
    I ate plenty. I didn't do any stretches afterwards. I am just wondering if that is normal or if I should mention something on Monday?
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    Oct 02, 2011 10:06 PM GMT
    chris2787 saidI ate plenty. I didn't do any stretches afterwards. I am just wondering if that is normal or if I should mention something on Monday?


    That's probably your problem. Definitely mention it to your trainer. He should be able to teach how to stretch to avoid pain and injuries. A lot of people don't like taking the time to stretch, but if you have a lot of pain, you are more likely to give up on your workout.
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    Oct 02, 2011 10:42 PM GMT
    Pain is a good thing to a point. It's what lets you know you had a great workout. With more training you will have less and less. Starting off lifting for pretty much your first time, you are gonna feel it, a lot. Your trainer is there to push you and make sure you are doing things correctly.

    Let him know about your pain, he might take it a little easier on you. Don't expect him to care all that much, that is what you are paying him for, to make you hurt a bit ;)
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    Oct 02, 2011 10:42 PM GMT
    I will definitely mention it. I don't want to give up since I signed a year contract with the personal training place.
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    Oct 02, 2011 10:53 PM GMT
    Steps to avoid DOMS:

    1. Stretch any muscles you worked.
    2. Use ice or a cold shower to constrict blood flow.
    3. Wear compression gear to prevent inflammation.
    4. Take 200mg ibuprofen.

    Of course, you don't have to do all four, but do at least two and you're reduce your chances of getting DOMS.

    Oh, step 5. Find a new trainer. If he didn't properly end the workout, it's a problem. He should have spent some time stretching you and telling you how to avoid soreness.

    EDIT: One more thing. Once you do develop DOMS, time is the only thing that will help. Although this sounds counterintuitive, go and workout. Do some light movements with the muscles that are sore - blood flow following the development DOMS can speed recovery.
  • wild_sky360

    Posts: 1492

    Oct 02, 2011 11:57 PM GMT
    It definitely can feel like that after an intense workout, but it doesn't have to, and it shouldn't for a beginner, working with a professional trainer.

    Don't let him work you that hard again, in any body area, until you are ready for it. This overuse, and potential injury can get in the way of many other upper body exercises until you recoup. I'm not saying he's a bad trainer, but he apparently overestimated your capacity. Perhaps your eagerness and stamina that day, made him think it was appropriate.

    You are the customer and have to communicate with him honestly. My ex, a sports medicine doc, allowed a trainer to push him to the point of a torn pectoral muscle. That injury set him back a year. At this point you are there for instruction, not to be pushed to the limit.

    Take it nice and slow in the beginning. See how you feel, one, two, three days after a workout. That will tell you how hard to push. By the third or fourth day you should be ready to do it all again. Since you are not, it was definitely too much. Please be very careful with all other upper body work until this has resolved. You are probably more conditioned lower body from all the cardio. Maybe focus on legs and core until then.

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    Oct 03, 2011 12:06 AM GMT
    If you have pain shooting into your upper back, I would be concerned that you might have some sort of brachial plexus injury or maybe even to your cervical spine. If it doesn't go away in a few days, you can rule out DOMS and go see your physician or a physical therapist.
  • natertots

    Posts: 30

    Oct 03, 2011 12:06 AM GMT
    Truth in everything written about DOMS. I find myself continuing to fail to heed my own advice about stretching, especially on leg days with high volume training. Adding in a post-workout shake with protein and glutamine (5g or so) will definitely help you recover faster. If there's one supp anyone who strength trains should have in their cupboard, it's definitely glutamine for recovery.

    Feel better, man!
    =Nate
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    Oct 03, 2011 12:18 AM GMT
    It's your first time, so it's normal to feel pain.
    No way to know if it's normal pain level or not, because you are not used to the feeling.
    What you should know is that as long as the pain in everywhere on the muscle, not on a specific spot, and there is no pain in tendons, you are safe, nothing bad will come out of it.
    Typically, muscular pain you feel the next day, or not the next day but two days after, means you did work with high intensity, either because the weight where heavy.. or because the exercise is completely new for you.

    You are supposed to feel some pain doing weight lifting, but not a lot, unless you specifically target force training.



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    Oct 03, 2011 12:31 AM GMT
    Pain that has a sudden onset is not a good sign - you'll generally know after your workout if you might be sore the day after. DOMS also almost always hurts more two days after. The pain you feel is tenderness while your muscle fibers heal from microscopic tears caused by strenuous activity. While it sucks, this is what causes your muscles to grow stronger and bigger. You will get used to the work loads remarkably fast, so you shouldn't be as sore if you do the same workout. Keep in mind, too, that you're new to strength training. Also, think about getting a deep tissue massage. This will suck a lot. A LOT. But it will do wonders - but same deal with preventing DOMS. Cold shower, drink a ton of water, take an NSAID.
  • tuffguyndc

    Posts: 4437

    Oct 03, 2011 12:39 AM GMT
    chris2787 saidSo I have always just done cardio and have never done strength training. So I signed up for a personal trainer after saving up some money. I had my first session with him Last Friday ( two days ago). I see him again Monday. On Friday we worked on arms and I didn't think it was that bad until I woke up on Saturday. I am in so much pain that I can't move or lift my arm. When I type this both my arms are aching as I type this. Pain shoots through my entire arm up to my upper back. I can barely move my arms. Did my personal trainer push me to far? Or is that what happens first time getting into strength training?

    Hopefully made sense. I kind of keep typing and don't shut up some times.
    lol ha ha ha ha wow, i am guessing you really have never worked out before. dude, its normal for you to be that sore. especially if you have never worked out before. its a normal reaction. also you might want to eat a banana and take protein shake immediately after your workouts
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    Oct 03, 2011 12:54 AM GMT
    nah i think its just def DOMS overtraining if it's his first week.
    DOMS usually starts the next day, and possible worst the day after.


    I remember in school when they made us do 100 push-ups as punishment,I couldn't do all 100 ;>,

    The day after that, even putting on my shirt resulted in a lot of pain.
    It should go away about less than a week.

    Just do some active ROM stuff or have someone passively do it. Feels so good.
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    Oct 03, 2011 2:53 AM GMT
    Sorry by back I meant shoulders. Thanks all for the advice. I am going to be choosing my personal trainer tomorrow. I was using a float trainer one for the first day and tomorrow. I just wanted to make sure that it was not just me.

    Also on a side note everyone at my work is criticizing me for paying monthly for a personal trainer. Anyone have this and now I am feeling like shit for spending money on a personal trainer. I am getting the you are to young and don't need one. :s
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    Oct 03, 2011 2:55 AM GMT
    chris2787 saidAlso on a side note everyone at my work is criticizing me for paying monthly for a personal trainer. Anyone have this and now I am feeling like shit for spending money on a personal trainer. I am getting the you are to young and don't need one. :s


    Ignore them. I need a personal trainer too. I don't know enough about working out properly to do it on my own. It's much more effective to have a professional show you how, assuming they are good at what they do.
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    Oct 03, 2011 2:58 AM GMT
    chris2787 saidAlso on a side note everyone at my work is criticizing me for paying monthly for a personal trainer. Anyone have this and now I am feeling like shit for spending money on a personal trainer. I am getting the you are to young and don't need one. :s


    Hiring a personal trainer was the way I got some consistency and helped me stick to a workout schedule. After that, I started to work out on my own. Then I needed to change my workouts and hired another trainer. A year with him and now I'm doing CrossFit. Trainers are great, if you know how to find a good one.
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    Oct 03, 2011 12:35 PM GMT
    chris2787 saidSo I have always just done cardio and have never done strength training. So I signed up for a personal trainer after saving up some money. I had my first session with him Last Friday ( two days ago)... is that what happens first time getting into strength training?


    Sounds fairly normal. I wouldn´t get all in a flap just yet. If you keep getting this after a month then something is up, but every time you take a step up in your training (eg by starting) you will get some reaction from the body

    Ignore the fatasses who are criticising you for getting a trainer. I find it impressive.