sore muscles
jakejacobsen
Posts: 584 Member
Ok not a injury just sore musles from starting to lift. What do you do to help them not hurt? Ice? Heat? I can't use Ibprophin because I all ready take a anti inflamitory for a medical condition. Thanks my quads are just aching.
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I know your making sure you get tons of protein, so I wont mention that
I'd suggest a walk or some low intensity cycling just to keep your legs moving post-exercise, stretching is also said to help. I have also been told alternating hot and cold on the muscles can help in recovery The light exercise seems to yield the best results for me. 0 -
Ok not a injury just sore musles from starting to lift. What do you do to help them not hurt? Ice? Heat? I can't use Ibprophin because I all ready take a anti inflamitory for a medical condition. Thanks my quads are just aching.
DOMS is normally a result of lactic acid buildup.there are some people that say time spent in a sauna after a workout reduces or prevents this, but i haven't tried it (dont have the time after). i usually pop 4 ibuprofens before i go to sleep, whether its later that night or when i nap after my workout. water helps, too, but after its set in, there isnt really much you can do except wait it out.0 -
once i get into the groove of weight lifting about 1 to 2 weeks my soreness goes away for the most part. so maybe time is all you need. 0
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adequate protein
lots of water
light exercise the next day & stretching
If you are new to weights, the first time will be BAD. But after a while you don't really get it that often. I personally love it
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Thanks guys and gals, I liked the feeling after the work out even the next day but wow its going into the third day, hurts to get off a chair. I took a walk earlier it helped a lot loosened every thing up lasted for a while but its all tight again. Maybe I will try another walk. Don't let this be a thread killer if you have something to add post it. Different things work better or worse for different people. I do use the sauna and it always has worked up till now.0
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I've got some epsom salts at home which I wanted to try out as well. WIll report back 0
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GO BACK TO THE GYM!
If this is day three, you should blast through the pain and do another workout. It may be lighter or focus on other muscle groups, but this is the perfect day to get back into it.0 -
Oh I am going back tomorrow morning, different group. I did break down and take a valume and Vicodin. I have some sort of muscle disorder that causes my muscles to spasm and they started on a brief walk up the stairs, so I wanted to get it under control, before they completely lock up (I have this happen 1-4 times a year). It hasn't been a problem since I upped my potassium and water. I kinda wish I wouldn't have medicated but I also wanted to be able to walk tomorrow.
But this got me thinking is it going to slow down the growth of the muscles? Valuem is a muscle relaxer, and the Vicodin is a narcotic pain killer....0 -
Oh I am going back tomorrow morning, different group. I did break down and take a valume and Vicodin. I have some sort of muscle disorder that causes my muscles to spasm and they started on a brief walk up the stairs, so I wanted to get it under control, before they completely lock up (I have this happen 1-4 times a year). It hasn't been a problem since I upped my potassium and water. I kinda wish I wouldn't have medicated but I also wanted to be able to walk tomorrow.
But this got me thinking is it going to slow down the growth of the muscles? Valuem is a muscle relaxer, and the Vicodin is a narcotic pain killer....
...only if it relaxes you to the point where you don't train anymore... 0 -
Ok not a injury just sore musles from starting to lift. What do you do to help them not hurt? Ice? Heat? I can't use Ibprophin because I all ready take a anti inflamitory for a medical condition. Thanks my quads are just aching.
DOMS is normally a result of lactic acid buildup.there are some people that say time spent in a sauna after a workout reduces or prevents this, but i haven't tried it (dont have the time after). i usually pop 4 ibuprofens before i go to sleep, whether its later that night or when i nap after my workout. water helps, too, but after its set in, there isnt really much you can do except wait it out.
The idea of lactic acid associated with DOMS is one that has been largely rejected at this point..The research now on DOMS is focusing on mechanical disruption to muscle cells/sarcomere..And the inflammatory response/swelling that is associated with it..0 -
I've got some epsom salts at home which I wanted to try out as well. WIll report back
Pro Natural BB Francisco Montealegre used to swear by epsom salt baths..I have tried it myself with mixed results. If nothing else it is relaxing..Still would be interested in hearing your thoughts on it.0 -
Ok not a injury just sore musles from starting to lift. What do you do to help them not hurt? Ice? Heat? I can't use Ibprophin because I all ready take a anti inflamitory for a medical condition. Thanks my quads are just aching.
The DOMS you get when you are relatively new to training can be extreme. You can try ice and even some active recovery..I find when I get them real bad not much helps but time. Though I will still ice at times, active recovery, hot bath, stretching..If nothing else it seems to provide some shorter term relief and its part of my routine anyways. Make sure you warm up well before training..Your best bet may be, as stated by (2007 Stephen P. Sayers) "The solution to this problem might be to prevent the occurence of muscle damage through gradual adaptation to stressful exercise instead of treating the outcome" You may want to incorporate what is known as the repeated bout effect..Which is basicly after an unaccustomed exercise bout involving eccentric exercise you excperience DOMS. A repeated bout reults in reduced DOMS..It has been shown that this can be accomplished at lesser intensities 50% and as few as 6 eccentric reps. I know for myself before I started doing sprinting/hill sprints ect..my lower body training used to result in DOMS more often. Then as I began doing sprint work they gave me realy intense DOMS. But after a while I rarely got DOMS from either unless some significant change was made in loading ect..Which brings me to the next point. If making changes to your training be it increase volume, add new exercises ect..you may want to ease into it.0 -
It sucks man. but I can tell you it gets less with time, and in a couple weeks you wont get it at all. Do alot of post streching in the meantime.0
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Sore quads... is that from Static Lunges? Those things WERE KILLERS!
When my legs get really sore like that I make an effort to up my water intake and take a hot Epsom salt bath at night... it really does work wonders. Especially if you do it the night of your workout.0 -
Ok not a injury just sore musles from starting to lift. What do you do to help them not hurt? Ice? Heat? I can't use Ibprophin because I all ready take a anti inflamitory for a medical condition. Thanks my quads are just aching.
DOMS is normally a result of lactic acid buildup.there are some people that say time spent in a sauna after a workout reduces or prevents this, but i haven't tried it (dont have the time after). i usually pop 4 ibuprofens before i go to sleep, whether its later that night or when i nap after my workout. water helps, too, but after its set in, there isnt really much you can do except wait it out.
The idea of lactic acid associated with DOMS is one that has been largely rejected at this point..The research now on DOMS is focusing on mechanical disruption to muscle cells/sarcomere..And the inflammatory response/swelling that is associated with it..
yeah i read some more research and you're right. i'll go back and find the studies that support the new findings. thanks musclebuilder for the correction and sorry everyone for the outdated info
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Sore quads... is that from Static Lunges? Those things WERE KILLERS!
When my legs get really sore like that I make an effort to up my water intake and take a hot Epsom salt bath at night... it really does work wonders. Especially if you do it the night of your workout.
Yes thats what got me and they are next up again....0 -
Sore quads... is that from Static Lunges? Those things WERE KILLERS!
When my legs get really sore like that I make an effort to up my water intake and take a hot Epsom salt bath at night... it really does work wonders. Especially if you do it the night of your workout.
Yes thats what got me and they are next up again....
I am not sure what it is about them.. . but they are just brutal. Wait until you start the Bulgarian Split Squat!0 -
stretch........stretch..........and stretch again :-)0
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stretch........stretch..........and stretch again :-)0
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