View Full Version : Dealing with muscle soreness?
The Logic Theorist
2007-05-18, 01:02 PM
Usually I get the standard mild delayed onset muscle soreness, that slight burn about a day after working out. That I can deal with.
But sometimes, particularly when I hit muscles hard that I haven't used as much, I get this serious stiffness/soreness where it hurts to move at all. My thigh muscles feel like rocks right now, and last time this happened it lasted almost a week.
Any tips for dealing with this? Preventing it or making it go away faster?
Shawn_E
2007-05-18, 01:03 PM
Usually I get the standard mild delayed onset muscle soreness, that slight burn about a day after working out. That I can deal with.
But sometimes, particularly when I hit muscles hard that I haven't used as much, I get this serious stiffness/soreness where it hurts to move at all. My thigh muscles feel like rocks right now, and last time this happened it lasted almost a week.
Any tips for dealing with this? Preventing it or making it go away faster?
Heating pads
Hot showers
Pain killers
massages
I just say "ow" alot and avoid stairs...especially downstairs...at all costs...
The Logic Theorist
2007-05-18, 01:04 PM
I just say "ow" alot and avoid stairs...especially downstairs...at all costs...
Heh. That's what I'm already doing.
I'm also wondering if stretching regularly is making it better or worse.
velvetgoldmire
2007-05-18, 01:05 PM
Phil, do you stretch regularly? And I don't just mean before and after workouts.
velvetgoldmire
2007-05-18, 01:06 PM
Heh. That's what I'm already doing.
I'm also wondering if stretching regularly is making it better or worse.
Stretching is always good. You don't want to over stretch (meaning holding for too long, bouncing - this tweeks muscles, etc). But, regular stretching is good for your muscles.
but, seriously, long and progressive stretching are things that I use to get thru soreness. most people blame lactic acid for muscle soreness, but this is simply not the case. Most lactic acid that is built up during workouts is flushed from the muscles within an hour of working out and since soreness generally shows up the next day, it would seem ludicrous to blame lactic acid.
By moving the sore muscles, you gradually begin to restore them to a normal state, but you will not be able to exercise to your full potential, because the damaged muscles have lost some strength.
Typical recommendations for short-term treatments include stretching, topical application of sports balms, creams, and submersion in a hot tub or time in a sauna. Some athletes also turn to aspirin and anti-inflammatory medication to reduce the pain and inflammation.
The cure for muscle soreness is relatively simple: If you gradually increase the strength and endurance of your muscles and you stretch and warm up properly before the activity you will be engaging in, they will not get as sore.
The Logic Theorist
2007-05-18, 01:09 PM
Phil, do you stretch regularly? And I don't just mean before and after workouts.
I don't do any stretching unless it's immediately before or after a workout. I am not very flexible physically, but every time I try to add a stretching regimen to my schedule I fail.
And last night I left the climbing gym without stretching, but my legs were sore from Parkour already.
Shawn_E
2007-05-18, 01:10 PM
No it's simply over working a muscle that hasn't been worked in a long time. Sitting in a bad position for long periods of time = lactic acid ownin you.
Stretching is always good. You don't want to over stretch (meaning holding for too long, bouncing - this tweeks muscles, etc). But, regular stretching is good for your muscles.
bouncing is the root of all stretching evil. just find a spot that's slightly uncomfortable and hold it for 30secs to a minute, then try to increase the stretch and hold. Don't exceed "moderate" discomfort when you're stretching, but some should be expected.
Shawn_E
2007-05-18, 01:10 PM
I don't do any stretching unless it's immediately before or after a workout. I am not very flexible physically, but every time I try to add a stretching regimen to my schedule I fail.
And last night I left the climbing gym without stretching, but my legs were sore from Parkour already.
Dude, soon as you step out of the bed in the morning just do a few stretches, make it a habit, it makes you feel great and you become more flexible.
The Logic Theorist
2007-05-18, 01:11 PM
Dude, soon as you step out of the bed in the morning just do a few stretches, make it a habit, it makes you feel great and you become more flexible.
I usually wake up 20-30 min later than I intended to. So, when I step out of bed in the morning I go "Shit!" and run for the shower, throw clothes on, and run out the house.
This is every morning.
Trying to do something in the morning is just not possible.
velvetgoldmire
2007-05-18, 01:11 PM
bouncing is the root of all stretching evil. just find a spot that's slightly uncomfortable and hold it for 30secs to a minute, then try to increase the stretch and hold. Don't exceed "moderate" discomfort when you're stretching, but some should be expected.
Troof
I don't do any stretching unless it's immediately before or after a workout. I am not very flexible physically, but every time I try to add a stretching regimen to my schedule I fail.
And last night I left the climbing gym without stretching, but my legs were sore from Parkour already.
the more you do it, the better you'll get at it... in my 20's I started doing TKD on the regular and went from not being able to touch my toes to being able to put my palms on the floor within the course of a few months. In fact, as you stretch and become more limber, it becomes harder to find ways to stretch muscles to the point where you're doing yourself any benefit... At that point, I'd definitely think about some basic yoga stretches. Since my legs are usually the thing that kills me the most, I recommend 2 very basic stretches that should help a lot. I don't actually know what they're called, so excuse my rudimentary descriptions.
for the calves, I use a stretch called "waking dog" I think... but your hands on the ground and your feet on the ground with your heels and toes touching the ground, feet together. arch your butt in the air (it looks ridiculous but works great). walk your hands out, keeping your heels on the ground until you start to feel pain. hold for a minute. walk further out until you feel pain and hold... repeat.
for the tops of my thighs (which are the pain point that I have most prominently these days with all the squats and stuff I'm doing), I assume a basic "asian" sitting position, with my heels under my butt. point the toes to flatten your legs as much as possible and then lean back as far as you can. holding this for a minute is gonna be pretty hard, but do your best. increase the lean as much as you comfortably can.
The Logic Theorist
2007-05-18, 01:21 PM
for the tops of my thighs (which are the pain point that I have most prominently these days with all the squats and stuff I'm doing), I assume a basic "asian" sitting position, with my heels under my butt. point the toes to flatten your legs as much as possible and then lean back as far as you can. holding this for a minute is gonna be pretty hard, but do your best. increase the lean as much as you comfortably can.
This is already what I'm doing when my thighs get sore. Good to know I'm not the only one.
:thumbsup:
Methodus
2007-05-18, 01:23 PM
Usually I get the standard mild delayed onset muscle soreness, that slight burn about a day after working out. That I can deal with.
But sometimes, particularly when I hit muscles hard that I haven't used as much, I get this serious stiffness/soreness where it hurts to move at all. My thigh muscles feel like rocks right now, and last time this happened it lasted almost a week.
Any tips for dealing with this? Preventing it or making it go away faster?
It's great. Enjoy it. The more frequently you work out, the less it will happen. I like it though.
Verbal Radiation
2007-05-18, 01:23 PM
take
magnesium
potassium
Call me crazy, but I absolutely love the feeling of sore/stiff muscles the next day after exercise. Actually, I tend to me more sore not the following day, but on the 2nd day.
Methodus
2007-05-18, 01:24 PM
Call me crazy, but I absolutely love the feeling of sore/stiff muscles the next day after exercise. Actually, I tend to me more sore not the following day, but on the 2nd day.
:werd:
It sucks when it goes away because then you don't have a constant reminder of how badass your workout was the day before.
cleophite
2007-05-18, 01:25 PM
Stretching definitely helps, but it won't completely prevent it.
When I was swimming, I used to get ridiculously sore after some of the really challenging practices. The best remedy that I found is to soak in a hot tub if you can with epsom salt, or take a hot shower and massage the sore muscles. Stretch them out too if you can. Heat + stretching is the best way to help speed the recovery process :yes:
True true Methodus, true true.
(I would have quoted you but for some reason the "quote" button doesn't appear for me on my web browser. I also would have changed "me" to "be" in my post but "edit" isn't there either).
The Logic Theorist
2007-05-18, 01:27 PM
Call me crazy, but I absolutely love the feeling of sore/stiff muscles the next day after exercise. Actually, I tend to me more sore not the following day, but on the 2nd day.
I'm with you, to an extent. What I'm talking about now is debilitating though, and lasts a week. My arms did this when I first got into climbing, now it's my legs from getting into Parkour.
Chrississippi
2007-05-18, 01:30 PM
I knew a girl in high school who used to be a ballerina who did targeted stretching right after she exercised and swore that her muscles never hurt the proceeding days because she worked out all of the lactic acid. I'm not sure what exercises those were, but maybe you could google them?
Stretching definitely helps, but it won't completely prevent it.
When I was swimming, I used to get ridiculously sore after some of the really challenging practices. The best remedy that I found is to soak in a hot tub if you can with epsom salt, or take a hot shower and massage the sore muscles. Stretch them out too if you can. Heat + stretching is the best way to help speed the recovery process :yes:
heat also has a secondary perk. I was reading an article where they've shown that if you can apply direct heat to areas of your body that you're trying to burn fat from after a workout, that your body is more prone to target those areas directly...
lupitanahsee
2007-05-18, 01:54 PM
http://pics.drugstore.com/prodimg/80249/200.jpg
it helps draw toxins out of muscles.
BuzzCat
2007-05-18, 01:56 PM
I have a cup of coffee before I work out, and it reduces my soreness by 90%, every time.
There is a supplement called R3 (repair 3) available by GNC. It works wonders.
Don't go to bed with in three hours of working out.
BuzzCat
2007-05-18, 01:57 PM
I knew a girl in high school who used to be a ballerina who did targeted stretching right after she exercised and swore that her muscles never hurt the proceeding days because she worked out all of the lactic acid. I'm not sure what exercises those were, but maybe you could google them?
In my experience, it's a bit different for dancers. I know what she's referring too. I used to dance 20 hours a week.
cleophite
2007-05-18, 01:59 PM
I have a cup of coffee before I work out, and it reduces my soreness by 90%, every time.
Oh I've never read that this can reduce soreness, but it does help to drink it before workouts. I used to drink about 1/4 or 1/2 cup of coffee before my 4:45am and 6am swim practices, and the caffeine was a nice boost.
BuzzCat
2007-05-18, 02:04 PM
It also makes me more enthusiastic, so I work out more, but I'm less sore. It's fabulous.
The Logic Theorist
2007-05-18, 02:13 PM
Don't go to bed with in three hours of working out.
Also not really possible. I climb on Wednesdays from about 6 to about 10pm. I need to not be staying up till 1am.
Methodus
2007-05-18, 02:39 PM
I'm with you, to an extent. What I'm talking about now is debilitating though, and lasts a week. My arms did this when I first got into climbing, now it's my legs from getting into Parkour.
it'll be gone in a week or two -- for the longest time I avoided leg exercises because i didn't want the soreness to affect me from getting around (walking, etc). But I'm glad I changed my mind, it's hard to put on muscle if you don't work your whole body, especially legs. Your quads are one of the biggest muscles in your body, and it's essential you work them out in order to get your body to release testeorone which will benefit all of the other muscles in your body, including your upper body.
Methodus
2007-05-18, 02:42 PM
Also not really possible. I climb on Wednesdays from about 6 to about 10pm. I need to not be staying up till 1am.
that's the only thing that sucks about my 6 meals/day diet... I end up staying up until 1amish just to finish it out. Normally that wouldn't be an issue, but with all the activities I'm doing I'm dead tired by 11:30p
BuzzCat
2007-05-18, 02:50 PM
Also not really possible. I climb on Wednesdays from about 6 to about 10pm. I need to not be staying up till 1am.
Then you be sore. :)
I miss rock climbing.
The Logic Theorist
2007-05-18, 03:03 PM
it'll be gone in a week or two -- for the longest time I avoided leg exercises because i didn't want the soreness to affect me from getting around (walking, etc). But I'm glad I changed my mind, it's hard to put on muscle if you don't work your whole body, especially legs. Your quads are one of the biggest muscles in your body, and it's essential you work them out in order to get your body to release testeorone which will benefit all of the other muscles in your body, including your upper body.
Yeah. I mean, I was doing things that worked legs before, but not anything like landing from a 4' jump 10 times in a row, then doing it on the other side, with running, rolling, etc thrown in.
I'm glad I'm doing this stuff, I'm just trying to get back to having a full range of motion as quickly as possible as I have another class Saturday.
BuzzCat
2007-05-18, 03:04 PM
This board is dangerous. It inspires me to get back into things, like climbing. I really don't have the time & money though.
The Logic Theorist
2007-05-18, 03:05 PM
This board is dangerous. It inspires me to get back into things, like climbing. I really don't have the time & money though.
That's me, not the board. :wink:
oh no its nick
2007-05-18, 03:06 PM
Proper warmup, mobility work, foam rolling post-workouts, Glucosamine/Chondroitin, Cissus, Glutamine, sleep right, eat right
any of those should fix most things :yes:
BuzzCat
2007-05-18, 03:08 PM
That's me, not the board. :wink:
Well I blame you for everything, but it's also the board. Every one lists what they're into, places to eat, things to do, music to listen to, etc...
The Logic Theorist
2007-05-18, 03:10 PM
Well I blame you for everything, but it's also the board. Every one lists what they're into, places to eat, things to do, music to listen to, etc...
Oh I just meant the climbing. Which you should totally get back into.
Did you see where I posted I'm 2 moves away from bouldering a V4?
BuzzCat
2007-05-18, 03:17 PM
Oh I just meant the climbing. Which you should totally get back into.
Did you see where I posted I'm 2 moves away from bouldering a V4?
Yeah, I should. I still have all my stuff.
You are? That's awesome.
http://pics.drugstore.com/prodimg/80249/200.jpg
it helps draw toxins out of muscles.
but soreness isn't actually caused by "toxins"...
Oh I've never read that this can reduce soreness, but it does help to drink it before workouts. I used to drink about 1/4 or 1/2 cup of coffee before my 4:45am and 6am swim practices, and the caffeine was a nice boost.
taurine is also great for workouts but for different reasons. from what I've read it can help muscles "focus" on mo betta (I have no idea how it's mo betta) tension and relaxation, so a sugar free red bull before a workout is really key.
tinybinderclip
2007-05-18, 05:09 PM
On rare occassion: Magic Health Plus (acupressure)
n-root
2007-05-18, 05:10 PM
Breathe deeply
Drink water
Bring the muscles up to temp with light stretching and minimal exertion
Take the muscles that are hurt to an aerobic mode of function and keep it up for 15 minutes.
Breathe deeply the entire time and DO NOT push your muscles into an anaerobic state or you will pay again later.
Lightly stretch
Drink more water
The pain will be little worry by the following day.
Bioteknik
2007-05-20, 10:33 PM
it'll be gone in a week or two -- for the longest time I avoided leg exercises because i didn't want the soreness to affect me from getting around (walking, etc). But I'm glad I changed my mind, it's hard to put on muscle if you don't work your whole body, especially legs. Your quads are one of the biggest muscles in your body, and it's essential you work them out in order to get your body to release testeorone which will benefit all of the other muscles in your body, including your upper body.
ha,, yeah, I saw two different workout regimens for building up arms, and both of them had you doing regular squats since it'll get the body to burn more fat too and make your muscles more visible.
Bioteknik
2007-05-20, 10:36 PM
I also read in my ski magazine.. (their readers know a bit about sore legs) and it also confirms that you should only do mild stretching once you're sore. Stretching hard can actually make it worse, so just do enough to loosen up the muscles, otherwise I guess it's just eat plenty of antioxidants which are supposed to help the body heal the damage to the muscles quicker.
oh no its nick
2007-05-20, 11:30 PM
I also read in my ski magazine.. (their readers know a bit about sore legs) and it also confirms that you should only do mild stretching once you're sore. Stretching hard can actually make it worse, so just do enough to loosen up the muscles, otherwise I guess it's just eat plenty of antioxidants which are supposed to help the body heal the damage to the muscles quicker.
yep, very true
if anything foam rolling --> ice bath ---> hot shower does the trick if things get really painful