Sore Muscles!! HELP!

walea2007

Ok, advice time. I over did it yesterday, doing 4 miles when I normally only do 2. I am paying for it today though. I am drinking a ton of water, what else helps with sore muscles? Any good back stretches?

SeaChele77

Drink some coconut water and eat a banana.
Soak in a warm bath (add epson salt)
Keep your sodium to a minimum
STRETCH!!!!!!

A good back stretch - the Cobra

Hope you feel better soon.

JennedyJLD

As far as supplements, L-Glutamine is AMAZING for workout recovery. I also take Herbalife: Rebuild Endurance when I run more than 5 miles, and cramping has been absolutely minimal. If you're not interested in supplements, then I second the suggestion for coconut water or other high-potassium drink. I actually mix chocolate coconut water with the Rebuild Endurance powder, so I get protein, glutamine, as well as potassium.

jonesdav254

Ok, advice time. I over did it yesterday, doing 4 miles when I normally only do 2. I am paying for it today though. I am drinking a ton of water, what else helps with sore muscles? Any good back stretches?

The name (and acronym) for what you are experiencing is called Delayed Onset Muscle Soreness (you may see this in some MFP posts as "DOMS")

Now that you are in DOMS, you have a few options to help relieve some of the soreness. Staying hydrated is key. I would also recommend you warm up your muscles (this can even be down in a HOT shower)...then do some LIGHT stretching. This will help relieve some of the soreness and help dissipate some excess lactic acid that might be left (although you are > 24 hours since your exercising so that is less likely).

Moving forward, after every workout/run, be sure to so a comprehensive stretching session at the conclusion of your exercise/run. This will help lengthen the muscles that are now fully engaged and limit the DOMS you will encounter.

As far as back stretches, I would recommend the following:

Shoulders/Upper back: With both arms extended straight down, bring your hands in front of your body. Cross your arms and put your palms together (back of left hand facing out towards right hip and back of right wrist facing towards left hip). Roll your shoulders forwards as if you are trying to touch your shoulders together in front of your chest. Concentrate on stretching upper back (lats, deltoids, and traps). Hold for 5-6 seconds, release 2-3 seconds, repeat 3-4 times.

If you are looking to stretch your lower back (lower thoracic/lumbar) try this.

Lying on the ground on your back, legs extended. Extend your arms out to the side so your arms are extended out to the sides at 90 degree angles. Bring one leg up by bending at the knee, leave other leg extended straight out. SLOWLY roll to the opposite side (Left knee pulled up, roll toward right hip). Work to keep your shoulders FLAT on the ground. Your left shoulder may come up a bit...that's ok. As you get more flexible, this will improve). Hold for 5-6 seconds (Count this out), release and return to starting position. Rest 2-3 seconds. Repeat 3-4 times. BE VERY SLOW with this motion but it's a GREAT stretch.

Best regards,

Dave
Former Master Fitness Trainer in the US Army.
Open to friends that seek support and offer encouragement in a mutually supportive way.