What is the best way to treat soreness after a workout?
I have been increasing strength training and I get stiff and sore the next morning after some workouts. Aside from taking a pain reliever or soaking in Epsom is there other techniques to help minimize soreness and stiffness or maybe prevent it? I drink a lot of water and my protein levels are where they need to be. Or just suck it up and deal because it means I'm making progress?
Christin.....For the first one or 2 weeks of beginning an exercise program, there is no escaping some soreness after each session. It does lessen as time goes on and your muscles begin to co-operate.
What to do in the meantime? I assume you are taking a few minutes at the end of your routine to "relax and stretch."......even if you don't want to. LOL.
Hopefully, you have enough time to treat yourself to a remedy. A "comfortably hot" soak in the tub......enough water to be able to cover you to your neck when you skooch down ( I guess "skooch" is not a word....so why do we all know what it means?)......with or without epsom salts or other mineral bath additive. Just let the warm water engulf you and try to relax your muscles from neck to toe.
Use a lotion or actual muscle rub...and apply to all areas you can reach. If you're lucky to have a helper.....ask for a simple massage.
Dress into something warm and comfy and go about your daily life. Be kind and gentle to yourself, but don't OVER-protect. Some movements will still hurt, but it's OK......you'll get through it!......I applaud your efforts. It takes determination!
Eat a banana. The potassium from bananas help with muscle cramps and sore muscles. It might not help every one, but it sure wouldn't hurt. I suggest this idea to my friends when they are aching post-workout and so far, so good. Stretching is also very important.
I always found a sauna and then, a whirl-pool relaxing after strength training exercises. I never did anything else ... worked for me.
Good Luck! : )
That is a tough one. Being a male I never asked myself that question because, well it just wouldn't be manly. Real men are suppose to revel in pain. Soreness is good, to suffer it makes you strong and to complain makes you a wimp, that is if you are a real man. Of course this does not apply to women so there is nothing wrong with my making suggestions to you for YOUR soreness, although I would never try this nor have I, but I can guess what miight help...you.
My theory is that you must start your workouts at a very low level of intensity and over a long period of time. Increasing the effort too soon is what creates soreness. My suggestion would be to start your workout upon waking up in the morning.You might wish to adopt this regimen, 3 days a week works well!
First run ten times around the block.
Afterward push the block back under the bed and lay down for a couple more hours.
When you get up you start out by standing outside the house with a 5 pound potato sack in each hand extending your arms straight out to your sides and holding them there as long as you can.
After a few weeks move up to 10 pound potato sacks, then 50 pound potato sacks and finally get to where you can lift a 100 pound potato sack in each hand and hold your arms straight out for more than a full minute! I have done this with no soreness at all after every session.
Next, start putting a few potatoes in the sacks, but I would caution you not to overdo it at this level because, although I never got this far, if you move too quickly you may get sore. If you do I heard that eating a potato from in the sack will help reduce the soreness next time.
LMAO!!!! HOW funny! Definitely the BEST answer, Christin........and my kind of workout!
Sadly I have to disagree on the starting workouts at a lower level and making them over a longer period of time- The soreness achieved the days proceeding a workout is related to the stresses your body is put through. Whether elite or beginner
The answer was obviously made in jest Cycling and quite funny actually. Thanks for your information below I'll check out your hub.
Christin, I give up! When I try to be funny I'm taken seriously, when I want to be taken seriously I'm laughed at! You surprised me! I never thought I'd get best answer for being funny but I was basking in the glory...until CF commented :-)
I took the initial statements seriously as your advice wasn't ideal for any exerciser reading this piece Don't Taze Me Bro and therefore had switched off before even taken in the humour attempts. Definitely NOT best answer on a professional level.
It's good to take life in stride - and humor is a part of that. I think most reading this know it's a joke and laughter is the best medicine. You can tell immediately it's not serious and there other helpful answers below. Smile - life's short
See what I mean, I try to be funny and people turn off, then they say my humor is just an "attempt at humor"! I get no respect, but on a professional level I am getting good at self depracating. LOL
Delayed Onset Muscle Soreness (DOMS) is experienced by pretty muscle every exerciser if they are pushing their body to levels which exceed their previous levels of fitness.
1. The trigger is exercise which the body is not accustomed to and involves a high level of eccentric muscle contractions
2. Damage is caused to contractile proteins within our muscles.
3. Metabolite Accumulation occurs as a result of increased muscle cell damage.
4. Delayed Onset Muscle Soreness (DOMS) from inflammation leads to post exercise soreness, pain and a tender feeling in your muscles.
5. Inflammation prompts the adaptive processes of the body to commence.
Can you prevent it? No. Would you want to? No
DOMS is your bodies way of telling you that you have pushed yourself and subsequently receovery is required. DOMS is a great way of stopping you going to the gym the day after as the body is screaming at you for a respite.
For more info please read
http://hubpages.com/hub/Delayed-Onset-M … d-Recovery
Drink plenty of water, make sure you have the sufficient protein stores and branched-chain amino acids.
And... well, that's it.
Protein is not the 'be all' and 'end all' you may have been led to believe. Carbohydrate not only fuels your workout, but is essential for repair and maintenance. Using slow release, low GI carbs before and after exercise can aid recovery which will lessen the stiffness you are feeling. A carbohydrate rich intake, at least one hour before your session and then half an hour after exercise will help reduce soreness/stiffness. Concentrating these carbohydrates around your training will help you prevent becoming 'musclebound'. If you cannot stomach all of these calories a boiled sweet, after training should suffice as long as it is absorbed slowly, so suck, don't crunch. If you are training more than once a day a high GI carbohydrate would be needed. Low GI carbs include; Wholegrain/brown/wild rice, Sweet potato, Chickpeas, Lentils, Quinoa, Wholemeal pasta, Beans.
High GI carbohydrates come from low fibre cereals, Bananas, dried fruit, natural jelly beans, sports drinks.
Do not believe all you read about the magical Protein and bad Carbs.
Your body can only process and make use of a certain amount of Protein at a time. Consuming too much Protein will reduce the amount of Carbohydrate you can eat which may lead to reduced training intensity.
Strength training should not really make you sore as it has a low repetition, high intensity parameter. Crossfit is not really strength training but it will make you stronger. If you are partaking in Crossfit type training I would suggest to learn some of the lifts in isolation so that technique is implemented at all times as this is where most people will slip up.
Stretching before exercise, afterwards and periodically through your day will also help relax the muscles used and prevent them becoming stiff/tight. Bio-energetics can be used to supplement stretching and it is something I use personally.
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