Tips for soreness

JenniferInCt

My recent workout (30day shred begginer) has me feelin it! It got me thinking this would be a great topic. Im sure its been asked before, probably alot lol. But what are your tips for dealing with soreness? My job is 8hours on my feet and i am dreading work!
My tips so far-
- walk it off/stretch. Even though its sometimes the last thing i want to do, i find it helps alot to loosen me up
- i drink a protein shake post workout. Always seems worse if i forget my shake

shaunroberts

Hey,
Good thorough stretching before and after training helps me considerably. A really hot bath with Radox muscle soak is also great!
Cheers,
Shaun.

dirtyflirty30

Epsom salt baths. Super fantastic...

EmmieBaby

drink plenty of water, a nice bath or hot shower, (if you can afford it) a weekly massage session

blankiefinder

I need this post today, just did my first day of NROLFW yesterday and today, OUCH! I did soak in a hot bath last night but I guess that wasn't enough

njitaliana

My doctor said to use a tennis ball and put it behind my back, or lay on top of it and move around to work out the knots. It really helps.

AZTallguy

njitaliana wrote: »

My doctor said to use a tennis ball and put it behind my back, or lay on top of it and move around to work out the knots. It really helps.

You are a goddess! Thank you! Thank you! That sounds exactly what I need and I always love a great massage. I'll be using that idea, sore or not!

dizzzigrl

Eat lots of Bananas!

esjones12

Stretch and foam roll right after your workout. Hot epsom salt baths are also fantastic. Protein/recovery drinks are great for intense workouts. Drink lots of water. Also, keep moving to prevent the lactic acid from building up and causing the soreness. Doing a light run after a workout or the next day seems to help me a lot.

JenniferInCt

Well i made it through work! Almost didnt make it up the stairs to get inside my house but now i can rest. On to cardio day tomorrow. Thanks guys! Mm i will try the bananas. Wish i could take a hot epson salt bath! Maybe ill use a heating pad tonight too

zipa78

There isn't really anything that you can do, except keep blood circulating through the sore areas. That means light exercise such as walking, rolling your arms, shrugging your shoulders etc. Light stretching is fine as well, but don't overdo it.

Unknown

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zipa78

Robbo_79 wrote: »

Rubbish.
the soreness is a build up of lactic acid around the muscles and nerves which is formed when you exercise hard.

Post-workout supplements, warming down with 5 mins of stretching and doing 5 mins of light cardio, even just 5 mins on a treadmill after working out will all help drastically reduce soreness after training.

None of this is backed by science. In fact, the science on the subject quite unanimously rejects this.

http://link.springer.com/article/10.2165/00007256-200333020-00005
http://www.tandfonline.com/doi/abs/10.1080/02701367.1989.10607463#.VNsaTfmUeao
http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD004577.pub2/abstract;jsessionid=AB61E6FD0282E487E336E491DA40108D.f01t02

The only way to avoid DOMS is to avoid eccentric work, but that is neither feasible nor does it make any sense for someone doing a normal workout. There might be some benefit in supplementing with BCAA and electrolytes, but the effects range from none to marginal, and are certainly not "drastic".

Also, lactic acid levels are back to normal within one hour of exercising. How that could possibly cause pain 24-48 hours after the exercise is quite baffling.