Dealing with post-workout soreness

hifromjamers1984

Hi everyone! I need a little advice on dealing with post-workout soreness. I workout with a trainer 2 days a week and he has me doing 3 sets of 6 different exercises with cardio thrown in for "fun." Now that we are gradually making the exercises harder I'm feeling sore longer. Any advice on how to deal with this issue would be greatly appreciated.

P.S. Feel free to add me if you are looking for another motivational pal.

childermass

Do you have a bath?
Epsom salts! the magnesium seeps in through your skin and is a natural muscle relaxant.
or look in to taking hem as a supp.

clarkeje1

Stretch, Ibuprofen, enjoy the soreness because it means you are working hard and you've earned it!

amdahwd

Water, water, water - as in drink more water! And keep moving... even on my sorest days, I go to the gym and walk or work another body part and the soreness usually works itself out and I feel better.

crazy4lulu

Take it in stride and feel the burn baby!!!!

hifromjamers1984

It's hard to embrace the soreness when it feels like you've been run over by a truck. But I'm getting less whiney about it so I must be embracing it on some level.

hifromjamers1984

Yup, I do. I hadn't thought of epsom salt! Thank you

carrietehbear

Tylenol and stretching. I'm still feeling sore from my Tuesday session with the trainer. He was mean to my legs.

hifromjamers1984

Water, water, water - as in drink more water! And keep moving... even on my sorest days, I go to the gym and walk or work another body part and the soreness usually works itself out and I feel better.

Thank you for this. Currently I'm really bad with my water intake. Just have to get better at I guess

caroleannlight

steam room after working out helps me a lot I also like to stretch out in the pool

Foam rolling is helpful or use a tennis /spiky rubber ball

Stretches the next hours and days when you feel sore is helpful too.

i like to feel a little so I know I have worked out but if it stops me sleeping then I take ibuprofen

hifromjamers1984

Tylenol and stretching. I'm still feeling sore from my Tuesday session with the trainer. He was mean to my legs.

Me too. Only my trainer put my upper body through the ringer. Still feeling it 2 days later and we meet again tomorrow morning. :grumble:

ilovedeadlifts

Whats with everyone immediately taking ibuprofen or tylenol?

you need to focus on recovering, not masking the discomfort with meds.


foam rolling
stretching
walking
epsom salt baths
contrast showers (60 seconds hot 60 seconds cold)
working out more. increasing bloodflow to the areas aides in recovery.


I'd keep the pills as a last resort.

hifromjamers1984

Whats with everyone immediately taking ibuprofen or tylenol?

you need to focus on recovering, not masking the discomfort with meds.


foam rolling
stretching
walking
epsom salt baths
contrast showers (60 seconds hot 60 seconds cold)
working out more. increasing bloodflow to the areas aides in recovery.


I'd keep the pills as a last resort.

Currently, my soreness is almost entirely in my upper body. My trainer has me doing foam rolling and that has really helped with the lower body soreness. I get in a lot of walking too thanks to my job and my dog. Any recommendations for upper body stretches?

lenjaw

I'd definitely agree with not taking any medication for it, there have been suggestions that taking anti inflammatories unnecessarily can increase the time it takes for muscles to recover.

Stretch! Even for 15 min whenever you can.

Drink plenty of water.

If you're showering after your workout try standing under the coldest setting possible and targetting the water to the area of your body that you have worked. That might help limit inflammation and the ensuing muscle pain.

A foam roller will help ease out the lactic acid build-up, you can normally get a half size one pretty cheap.

taekwonkenpo

keep going and keep keep going some more. You will learn to love, and even miss, that feeling.

sunsnstatheart

Massage, drink water, and work out more. Obviously you can't work out 7 days a week but if you're at 2 days now you can go ahead and add 1 or 2 more days where you work out by yourself doing a lighter routine. It will help with the muscle pain.

iAMsmiling

"Hurts So Good"

http://www.youtube.com/watch?v=4dOsbsuhYGQ

Aleph13

hot baths and daily fresh ginger. Ginger is a really powerful anti inflammatory and is proven to reduce exercise induced soreness. I put mine into smoothies or into hot herbal teas or water... it's best raw... cooking it takes some of the good stuff out of it. I wouldn't recommend taking pain killers or ibuprofen every day :-/

jayche

Foam rolling does it for me, also noticed Fish Oil supplementation helps with the inflammation.

SyStEmPhReAk

you can also try taking some glutamine in post workout. I actually mix it with my intra-workout drink and find it ot be helpful.

jtslim42

Stretch, drink plenty of water, baths with epsom salts, massage, foam rollers, and do a light workout in between sessions with your trainer.

bbgughj

Always warm up before working out .
Drink plenty of water , Before , during and after work outs .
Take a few minutes to really stretch your body after a work out .
Embrace the soreness

ilovedeadlifts

Currently, my soreness is almost entirely in my upper body. My trainer has me doing foam rolling and that has really helped with the lower body soreness. I get in a lot of walking too thanks to my job and my dog. Any recommendations for upper body stretches?

depends where it is in the upper body. I foam roll my upper and lower back.
if my triceps, chest, shoulders are sore I'll do light recovery workouts. just high rep stuff to get blood flowing.
eating adequately helps a lot too.

ktrn0312

Bump