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Debilitating Soreness Has This Girl Down!
Dear Tony,
I took my first kickboxing class two days ago and I am so sore that I could barely move. It took an entire week before I could get back in the class. I chalked the first incident up to beginner’s bad luck and put my heart and limbs into the program again. Totally disable the next day. I haven’t gone back. Am I just too old (38) for this!
Jeanette G., Sarasota, FL |
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Dear Jeanette:
You certainly are not to old! There are various types of soreness associated with exercise, and we deal with them differently. First of all, limit your range of motion in these classes. Your instructor I’m sure has asked that everyone work at their own limits--get to know yours. As you adapt to the exercise, make your body do a little bit more. Ease into the program.
The pain you're experiencing sounds like DOMS, Delayed-Onset Muscle Soreness. Typically, it sets in a day or two after a strenuous workout. Usually the condition is brought on by an activity that has an "eccentric" component. What that means is you’re asking a muscle to push itself forcefully while it is lengthening. Your kickboxing as well as activities like running, paced walking and weight training has this component. Stretching after your workout or doing a mild, moving warm-up before your workout may help prevent DOMS. To help with that discomfort, do what is called "active" rest. Repeat the movements of the activity that caused the soreness at a much lighter pace or intensity.
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