Ouch!

[mini_mouse]

I have been aching like a mofo for the last few days (since my over enthusiastic workout on wednesday ) but my right arm - specifically, my tricep - seems to be getting worse by the day rather than better. It's now reached the point where I can't lift my right arm up at all - washing my hair this morning was a ridiculous ordeal - and it's hanging sorta limp by my side. What do you think I've done? Is this just a strained muscle, or is it pulled ... or torn? How long do you think it will take before it's better? I think the reason it's this particular muscle that's so fucked it because I don't think I've ever actually done a tri work out in my life! I've done biceps and deltoids and stuff, but I seem to have always overlooked my tris (no wonder they look so flabby ). At this rate it feels like I'm never going to do another tri work out in my life either! I can't even conceive of lifting a dumbell when carrying my groceries home from the store yesterday had to be all done one-handed!

I think I'm going to go and buy some nonsteroid heat balm from the pharmacy today, maybe Deep Heat or something like that. Any other recommendations ... or diagnoses?

Ugh I feel like a right twat!

mini

 

[Temple]

Mini - I am not chewing your butt gurl but...

What you are experienceing is EXACTLY what happens when you do not have adequate nutrition. There is nothing to heal the muscles - it is further compounded by the dehydration.

At this point you NEED protein/carbs/water/protein/carbs/water/protein/carbs/water

 

[mini_mouse]

Is it definitely nutrition/hydration related? It's just the only part of me that really seems to have got a beating are my tris (and yeah, they still hurt! But they're getting better now). I have been eating a lot more (i.e A LOT more!) but I am probably still a bit low on the protein and also the water. I hate water but I'll try and get at least a litre in a day, alongside my other drinks. I'm going to venture back to the gym tomorrow, and just work out my legs. I am nervous of pushing myself now though - how does one know where their appropriate limit lies?

thanks for responding

mini

 

[Sassy69]

Girl you need to make water your best friend. Its the one cheap thing about fitness & health. It will help you flush the bad stuff out, keep you from retaining water & keep you hydrated. Of all the things you can do for yourself, that is one of the easiest!

You should work on getting up to at least a gallon a day. Put some Crystal Lite or somethign in it, mix it wil a little fruit juice or something to get the flavor - but after a hard workout there is nothing that tastes better than a big glass of ice water!

 

[smallmovesal]

try throwing a wedge of lemon in your water or having some lemon/lime fizzy water (like a perrier kind of water).

 

[Arioch]

hate water but I'll try and get at least a litre in a day, alongside my other drinks.

Are you serious? I hope that you are drinking at least four more liters of other beverages? When a muscle loses 3% of its volume through dehydration, it begins to lose both strength and flexiblity as well. Good way to get injured.

 

[mini_mouse]

wow, at least 4 litres?! And I'm guessing that caffeinated drinks like diet coke and coffee don't count? Well, in that case, I guess dehydration would be a reasonable explanation for this injury then - I tend to drink about 1 litre of diet coke, 2 coffees and a glass of water a day . I'll make myself drink a glass of water (or sugarfree diluted blackcurrant) for every caffeinated drink I have.

Sassy69 - it is true, the only time I really DO appreciate water is after working out. As for crystal light, I wish we had crystal light over here - it's not stocked in the UK. However I'm doing a food swap with someone in the US and I've already got crystal light down on my list

 

[Sassy69]

Hey MM --

To give you something to compare to --- I drink about 2 gal of water / day (about 6 litres?) pretty regularly. About 1/3 of that happens during my workouts. Diet coke, coffee, etc. doesn't count. Caffinated stuff works as a diuretic - don't you usually feel sort of dried out after a cup of coffee?

Also someone correct me if I'm wrong -- the phosphates in diet Coke inhibit protein absorption? Try going a couple of days just drinking water & see how you feel the difference. I get addicted to diet Coke in spurts, right now I've been off it for about 2 months. I usually crave it but feel like shit afterwards - prob the aspartame.

 

[karde]

I would stay away from aspartame all together. Some studies say it's safe. But there are enough studies that say it has negative side effects that I would rather avoid it. 1 liter of coke a day is quite a bit. And coffee does dehydrate you.

 

[Gladiola]

I am nervous of pushing myself now though - how does one know where their appropriate limit lies?

As for the water, you can try carbonated water with lemon or lime, or even orange slices. Trying keeping a bottle of water with you at all times, I'm sipping water all day at my desk, when driving, at the gym in between sets.... try to make this adjustment in your lifestyle & eventually you'll feel lost WITHOUT a bottle of water

As for pushing yourself... start easy! Feel like you're working, but not too hard. See how you feel the next 2 days & then maybe the next workout, gradually go a little harder. If you aren't working too hard at first, don't really worry about it. Learning form & movements etc. is more important now anyway than tearing down your muscle fiber. This is a lifelong thing, so no need to rush. You'll get to learn your body & your limits in time.