The primary reason you're struggling to walk after squats is most likely Delayed Onset Muscle Soreness (DOMS).
Here's a breakdown of why this happens and what you can do:
What is DOMS?
DOMS is the muscle pain, soreness, or stiffness that typically occurs 12 to 72 hours after intense or unaccustomed exercise, especially exercises that involve eccentric contractions (muscle lengthening under load), like squats.
Why Do Squats Cause DOMS?
Squats heavily engage your quadriceps, hamstrings, and glutes. The eccentric portion of the squat (lowering your body) causes microscopic damage to the muscle fibers. This damage triggers an inflammatory response as your body begins to repair the muscle tissue, leading to pain and stiffness.
Factors Influencing DOMS After Squats:
- Intensity of Exercise: The harder you push yourself, especially if you're not used to it, the more likely you are to experience DOMS.
- Novelty of Exercise: Trying a new type of squat or increasing the weight significantly can also lead to DOMS.
- Lack of Experience: Beginners are more prone to DOMS than experienced lifters.
How to Manage and Recover from DOMS:
While you can't completely prevent DOMS, you can take steps to manage the pain and speed up recovery:
- Rest: Adequate sleep (7-8 hours) is crucial for muscle recovery.
- Active Recovery: Light activity, such as walking or stretching, can improve blood flow to the muscles and reduce stiffness.
- Nutrition: Consuming protein helps rebuild damaged muscle tissue.
- Hydration: Stay well-hydrated to support muscle function and recovery.
- Gentle Stretching: Light stretching can help improve flexibility and reduce muscle tightness.
- Warm Baths or Showers: Heat can soothe sore muscles.
Will I Always Be Sore After Squats?
No. As your body adapts to the exercise, you'll experience less soreness. Consistency in your training will build resilience and reduce the severity of DOMS over time. Furthermore, proper warm-ups and cool-downs can also mitigate its impact.
