HELP! Did lunges and squats yesterday, now I can't move! What do I do?

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Terrylm1

Joined: Feb 12
Posts: 78

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Posted: 19 Dec 2012, 07:32
Hey everybody. I won a single personal training session at a charity auction, so I utilized it yesterday...

To begin with the trainer had me doing forward lunges, then reverse lunges, then a deep squat throwing a medicine ball above my head on the way up, then catching it and going back down into a squat.

That being said, after yesterday, I'm not really sore hardly at all, BUT, I can barely even walk unless I take baby steps. The problem isn't my muscles are sore and achy, the problem is MY MUSCLES AREN'T WORKING. I can take the stairs in my house as long as I do it sideways, one step at a time, and put all my weight on the railing. When I took the final step at the bottom as normal, my knees and legs physically couldn't do it. They gave out on me and I tripped. Even from a sitted position I have to hoist myself out of the chair using my arms. I can't just use my legs to stand myself up. WHAT IS HAPPENING HERE??!!

P.S. A little more info on the training session in case it helps, after the lunges and squats, the trainer had me do 3 other arm exercises, but on the final machine I got too dizzy and nauceous to continue. I believe it was because I was REALLY dehydrated. The only things I had to drink yesterday was a coffee in the morning, a half a sprite at lunch, and all I ate was a few krystal burgers and fries for lunch. My training session was at 4:30 in the afternoon.

Any advice on what the crap is wrong with me, and what I can do to make my muscles work again, is greatly appreciated!!! THANK YOU!!!
jonnybadback

Joined: Aug 12
Posts: 321

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Posted: 19 Dec 2012, 08:47
You are just not used to the intense exertion...that's all. Too much too quick. You should feel it afterwards but if it stops you moving then it was too much. Well done on the enthusiasm and pushing yourself
schmetterlin...

Joined: Apr 12
Posts: 66

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Posted: 19 Dec 2012, 09:08
Hmmm, I have no idea. I have a PT, & he pushes me damm hard every time, but he knows me & how far he can go. I had at 3 hours worth of assesment with him. So your trainer trained you without knowing you?
Try to keep your fluids up, have good protein(to help your muscles to repair) & try stretching. Hold a stretch, take a deap breath & as you breath out try stretching a bit further. That might help a little.
Hope you will be ok in a few days!!!
Tina
Terrylm1

Joined: Feb 12
Posts: 78

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Posted: 19 Dec 2012, 09:24
She asked me a few basic questions, like heart problems, BP problems, joint problems, any injuries, that kinda thing, but that only took about 10 minutes. Then we went and exercised for about 20 to 30 I think before I became to dehydrated and ill to continue.

I know I "won" the training session, but I had told her all I really wanted was for her to show me exercises I can do at home, and that I really wanted to strengthen my core and upper back (I have a slight back injury which has weakened my back, sitting straight is now hard to do). I don't think she really cared since technically she wasn't getting paid. Since the session was supposed to be an hour and it was cut off around 30, she wants me to come back for the second half... not too certain I want to now.
BgIrn

Joined: Dec 12
Posts: 97

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Posted: 19 Dec 2012, 09:29
I've had that "my legs aren't working" feeling before. In my instance it had to do with aggravating a sciatic nerve in my spine after my trunk muscles inflamed a bit. It is scary to be walking and have your legs just melt underneath you.

I guess my point in this is to try some back stretching exercises and see if it helps (standing straight leg and bend at the waist, or sitting bend at the waist.) Ibuprofen and stretching my back did it for me.
jonnybadback

Joined: Aug 12
Posts: 321

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Posted: 19 Dec 2012, 10:26
I would recommend a Physio. They can advise on exercise that is suited to you and will increase your trunk core. I use one and its helping loads but you do need to dedicate at least half hour a day. I have a list of exercise i could scan and email to you. If you want it private message me with your email address.
Preggo38

Joined: Feb 11
Posts: 121

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Posted: 19 Dec 2012, 10:38
Drink plenty of water to help flush out the lactic acid....up your lean protein too to help with muscle repair. If you aren't in alot of pain today muscle wise you will likely feel it tomorrow. Ibuprofen is good for inflammation. A soak in some epsom salts helps too. Did she have you do any kind of warm up or stretch before and after??
meeel

Joined: Aug 11
Posts: 43

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Posted: 19 Dec 2012, 10:58
Just give yourself a day or two and you will be ok, there's nothing wrong, its totally normal for your body to react like that after all that workout, I know exactly how you feel, you just feel pain like somebody had beaten you with a baseball bat, drink a lot of water to hydrate your muscles, you will be ok. Next time you won't suffer that much, when the pain is over go for more
Terrylm1

Joined: Feb 12
Posts: 78

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Posted: 19 Dec 2012, 13:10
Preggo38 wrote:
Did she have you do any kind of warm up or stretch before and after??


No, no warm up. We started with the lunges, then reverse lunges, then went to the squats. That may have been her definition of a warm up,... but you can tell by looking at me that I'm not the fittest person in the world. I think she just started me off to much too quickly.
Preggo38

Joined: Feb 11
Posts: 121

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Posted: 19 Dec 2012, 14:42
She should have known better than to work cold muscles like that...it would have been hard for a fit person. She was probably trying to fit too much into your session. Combined with your lack of hydration and working your largest muscle groups you were bound to feel it.
Terrylm1

Joined: Feb 12
Posts: 78

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Posted: 19 Dec 2012, 15:24
Thanks for the info guys. I've had pain from workouts before, but never any that rendered my limbs near useless. Oh, and you remember what I said about the pain earlier... scratch that... OH MY GAWD!!!!! Quite a bit o' pain goin on now!
eKatherine

Joined: Aug 12
Posts: 1,266

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Posted: 19 Dec 2012, 15:24
Not all trainers are equally good. Some work better with different types of clients. A trainer who likes to challenge everyone is going to wipe out a few in the process, which means she turned someone who with a good impression might have become a client into someone who wouldn't dream of using her.
Goethe

Joined: Aug 10
Posts: 54

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Posted: 19 Dec 2012, 20:47
eKatherine wrote:
Not all trainers are equally good. Some work better with different types of clients. A trainer who likes to challenge everyone is going to wipe out a few in the process, which means she turned someone who with a good impression might have become a client into someone who wouldn't dream of using her.


I have seen quite a lot of graduated trainers and a lot of personal trainers, push their clients/students over their limit and cause them way more harm than good.

Personal Trainers are very good in motivating you and pushing you, there are a lot of good professionals, but there are way too many bad ones that seems that they spent their 4 years of college smoking weed, my personal before the last one, always had me jumping ropes in the beginning of the sessions, needless to say that with 115kg/253lbs at the time I screwed my ankle, luckily it wasn't that serious, I also could have really screwed my knee, in the end it took five weeks to fully recover with some minor physical rehabiliation, and even with the pain he tried to push me to keep going, until an orthopedist told me the obvious, way too much impact, my weight x height against my ankle and knee = not something good.

Terrylm1, frankly, this sounds like a very bad professional, no warm-up before or after the exercises, and to put such a strain in an unfit person, is just plain bad coaching.

Unless you have been seriously injured, it will take about a week for you to get fully recovered, you obviously fatigued your muscles in a way they shouldn't be, it's normal for you to feel a temporary loss of strenght and limited movement, the first day will be bad, the second day will probally be the worst, the third also bad, but be patient, in about 5-6 days you should feel better much better, just do not exercise during that time and definitely do not go back to your other 30m with that awful 'professional'.

If you are too worried or the pain is really bothering you, you should also see a physio, they are great to solve muscle problems.
I started my weight loss journey seriously on oct 18 of 2012, and so far:
evelyn64

Joined: Jan 08
Posts: 520

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Posted: 20 Dec 2012, 22:15
Not all personal trainers have a college degree. Their credentials vary wildly from a few courses to a full on university degree in kinesiology and more. Unfortunately, not knowing what to expect, you can be conned into doing things that aren't exactly safe. Be glad that you are only hobbling around with some muscle pain. This will pass. It's important to listen to your body and voice your concerns when you are training. A good trainer will be able to tell when they are pushing you hard enough and when they need to push harder. Just chalk it up to a poor experience but don't let it turn you off the idea of a personal trainer altogether. A good one is worth their weight in gold and well worth searching for.

IT NEVER GETS EASIER - YOU JUST GET BETTER.



Theo166

Joined: Nov 12
Posts: 41

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Posted: 21 Dec 2012, 13:18
I'd try fluids and an anti-inflammatory pain killer.
--
Goal 1 - Run half marathon in early June (run not walk)
Goal 2 - Drop 100 lbs total before my birthday in late June
Terrylm1

Joined: Feb 12
Posts: 78

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Posted: 27 Dec 2012, 07:14
UPDATE TO ALL: Goethe called it. It has been a week since my training session and I only just now feel "back to normal". I did however notice when I took the stairs in my office yesterday that my legs still feel week. I usually take the stairs whenever I have to go anywhere in the office, in an effort to try to squeeze in exercise during my day, and I only went downstairs yesterday and I could feel the weakness in my legs. I guess I still need a few days to be 100% again.


I was talking to a friend of mine who is quite fit and exercises often, and she mentioned that the lunges and squats and whatnot are her idea of a warm up too... but that's understandable for someone who is already pretty fit. But for someone who is 200lbs+, who is obviously not in their physical peak, and I told the PT that I don't really exercise much... I don't think it was a good idea to do so many squats and lunges.

Thanks for the advice everybody! Hope you all had a great Christmas?!?!?!
Goethe

Joined: Aug 10
Posts: 54

      quote  
Posted: 27 Dec 2012, 07:24
Terrylm1 wrote:
UPDATE TO ALL: Goethe called it. It has been a week since my training session and I only just now feel "back to normal". I did however notice when I took the stairs in my office yesterday that my legs still feel week. I usually take the stairs whenever I have to go anywhere in the office, in an effort to try to squeeze in exercise during my day, and I only went downstairs yesterday and I could feel the weakness in my legs. I guess I still need a few days to be 100% again.


I was talking to a friend of mine who is quite fit and exercises often, and she mentioned that the lunges and squats and whatnot are her idea of a warm up too... but that's understandable for someone who is already pretty fit. But for someone who is 200lbs+, who is obviously not in their physical peak, and I told the PT that I don't really exercise much... I don't think it was a good idea to do so many squats and lunges.

Thanks for the advice everybody! Hope you all had a great Christmas?!?!?!


Good to know you are feeling better, don't let a bad professional discourage you, keep the weight loss work, It's worth it, and if you find a good professional, it will be even better, sometimes that's a trial and error sort of thing.

Christmas was pretty good, I hope you had a good one also!
I started my weight loss journey seriously on oct 18 of 2012, and so far:



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