Advice for easing post-workout soreness?

cdmanney
cdmanney Posts: 93 Member
edited November 23 in Fitness and Exercise
I run regularly but recently began working with a personal trainer on some other goals. I've had soreness after my workouts, but today my legs are really killing me (more so than usual)! The worst area is the upper part of my right calf. Any tips for recovery would be greatly appreciated.
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Replies

  • XavierNusum
    XavierNusum Posts: 720 Member
    Foam rolling can help, but the best medicine is more movement. Pretty much all the suggestions you get will be mostly anictdotal. There is no cure for D.O.M.S (delayed onset muscle soreness)
  • jgnatca
    jgnatca Posts: 14,464 Member
    Stretches after the run.
    My boss swears by vitamin C started the day before vigorous exercise, continued through the day after.
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    Foam roller, lots of water, and moving around will help. Sometimes I'll take some ibuprofen if it's really bad. But really, you just have to deal. It will get less and less the more you workout.
  • mcpostelle
    mcpostelle Posts: 418 Member
    Stretching, hot & cold therapy, relaxing, and massage.
  • Nuke_64
    Nuke_64 Posts: 406 Member
    Totally anecdotal, but if I have soreness in my legs from working out, I wrap them in ace bandages, usually when I sleep.
  • mcpostelle
    mcpostelle Posts: 418 Member
    Also protein/after workout mix may help since your muscles are depleted after strenuous exercise.
  • cw106
    cw106 Posts: 952 Member
    foam rolling,stretches,jaccuzzi and compression socks work for me.
  • jgnatca
    jgnatca Posts: 14,464 Member
    Oh, yeah, my friend who does marathons was advised to soak in COLD water after the run. She did so, and recovered much faster than her two daughters. I wonder if I have the guts to do the same....
  • DvlDwnInGA
    DvlDwnInGA Posts: 368 Member
    Best way to cure DOMs, go do what caused them again.
  • stephxo1
    stephxo1 Posts: 191 Member
    Foam rolling, stretching, bath with Epsom Salts but best thing is to hit them again until they get used to it :)
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited August 2015
    cdmanney wrote: »
    I run regularly but recently began working with a personal trainer on some other goals. I've had soreness after my workouts, but today my legs are really killing me (more so than usual)! The worst area is the upper part of my right calf. Any tips for recovery would be greatly appreciated.

    Unilateral pain sounds like injury over DOMS to me

    RICE
  • Giolis
    Giolis Posts: 1,204 Member
    ^this.

    Acute localized pain sounds like an injury. Ibuprofen and rest. If it doesn't start feeling better in a day or so get it checked out, you could have torn something.
  • cdmanney
    cdmanney Posts: 93 Member
    I was worried about that, but the pain in my calf has finally subsided to just a slight soreness. If it was an injury maybe it wasn't too severe. I was probably trying to do too much too soon, so I'm planning to take the weekend to just rest.
  • kkarcher94511
    kkarcher94511 Posts: 196 Member
    do you take BCAAs?
  • cdmanney
    cdmanney Posts: 93 Member
    kkarcher94511 wrote: »
    do you take BCAAs?

    I've only taken glutamine powder pre- and post-workout, and I drink EAS Protein drinks. Neither consistently. My husband bought some whey protein that he uses. I need to research more because I'm not really sure what I might need. I was never an athlete growing up or worked out much. All this is fairly new to me, but it's a lifestyle I want for myself.
  • kkarcher94511
    kkarcher94511 Posts: 196 Member
    keep the glutamine, but do it CONSISTANTLY after training, this will help your joints soooo much. I highly suggest a high quality BCAA, make sure its pure though and doesnt have extra pre-workout, sugar, etc added to it. BCAAs are the most highly studied and proven supplement out there. 100% safe and make for some really tasty water if youre the type (like me) that needs encouragement to drink more. you can drink it any time but supposedly the MOST ideal is intra-workout. i take mine anytime i think of it during the day, sometimes twice daily.
  • Giolis
    Giolis Posts: 1,204 Member
    cdmanney wrote: »
    I was worried about that, but the pain in my calf has finally subsided to just a slight soreness. If it was an injury maybe it wasn't too severe. I was probably trying to do too much too soon, so I'm planning to take the weekend to just rest.

    Glad to hear that the pain has subsided. Good that you're resting it for the weekend. Drink a lot of water sometimes during intense workouts if you're dehydrated muscles can cramp up or spasm. Definitely start off easy when you start back up.

    Good luck
  • missg6984
    missg6984 Posts: 12 Member
    BCAA's during lifting helps with recovery. This can be in addition to a morning and evening supplement or on its own.
  • cdmanney
    cdmanney Posts: 93 Member
    I appreciate everybody's advice. I'm learning quite a bit. Thanks to all! :)
  • Jokersurv
    Jokersurv Posts: 75 Member
    You should have approximately 20g of protein within 30 minutes of a workout. This helps with recovory. I was getting sore after workouts than i read about taking protein and I haven't had a problem since
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    Jokersurv wrote: »
    You should have approximately 20g of protein within 30 minutes of a workout. This helps with recovory. I was getting sore after workouts than i read about taking protein and I haven't had a problem since

    Protein timing is irrelevant. This was debunked some time ago
  • XavierNusum
    XavierNusum Posts: 720 Member
    rabbitjb wrote: »
    Jokersurv wrote: »
    You should have approximately 20g of protein within 30 minutes of a workout. This helps with recovory. I was getting sore after workouts than i read about taking protein and I haven't had a problem since

    Protein timing is irrelevant. This was debunked some time ago

    Not completely debunked BUT only shows a real difference in "advanced" lifters or what a study called "trained athletes".
  • jessef593
    jessef593 Posts: 2,272 Member
    I'd suggest some higher quality fishoil. Fish oil is mainly an anti inflammatory. Which is extremely useful considering most post workout pain (DOMS) is a result of tissue imflamation. It can definitely help in the long term, also steam room, stretching, and foam rolling can help. Diet is also a factor. Are you consuming proper nutrients to aid in recovery? There's no magic fix for it, its a combination of everything.
  • cdmanney
    cdmanney Posts: 93 Member
    jessef593 wrote: »
    I'd suggest some higher quality fishoil. Fish oil is mainly an anti inflammatory. Which is extremely useful considering most post workout pain (DOMS) is a result of tissue imflamation. It can definitely help in the long term, also steam room, stretching, and foam rolling can help. Diet is also a factor. Are you consuming proper nutrients to aid in recovery? There's no magic fix for it, its a combination of everything.

    My diet has been inconsistent. Some meals are healthy, others not so much. Some days I eat 5-6 mini meals and keep portions, macros, and calories under control; some days I only eat twice but still too much. It's a struggle... I do try to be honest when logging it all. Btw, my personal trainer has me on 55/15/30 macros and 1300-1500 calories. I'm 5'5" and 146 lbs. I don't mind putting it out there.
  • jessef593
    jessef593 Posts: 2,272 Member
    Protein/carbs/fats? Honestly diet would be a major help, it's like the saying change is 50% in the gym and 60% in the kitchen. How heavy is your deficit, to much of a caloric deficit could also be a significant factor if your body doesn't have enough calories period to recover. And hey, you shouldn't need to mind about putting your weight out there. No one will have the same natural weight as another. Don't pick a weight goal for weight loss, especially if there's resistance training since you will pick up Atleast some muscle along the way. Choose a look and go from there.
  • peter789mfp
    peter789mfp Posts: 8 Member
    I don't mean this to sound pretentious but If you have a personal trainer I would have thought that he/she would be qualified to give you a solution to your problem. Personal Trainers have a very high level of training in that field at college/university level and there wouldn't be many things they didn't know about the body. I would seek advice from him/her. Good Luck.
  • XavierNusum
    XavierNusum Posts: 720 Member
    peter789mfp wrote: »
    I don't mean this to sound pretentious but If you have a personal trainer I would have thought that he/she would be qualified to give you a solution to your problem. Personal Trainers have a very high level of training in that field at college/university level and there wouldn't be many things they didn't know about the body. I would seek advice from him/her. Good Luck.

    PLEASE do not make this assumption! There are tons of personal trainers that are certified by online or weekend courses.
  • cdmanney
    cdmanney Posts: 93 Member
    jessef593 wrote: »
    Protein/carbs/fats?

    55/15/30
    Carbs/fat/protein

    This is my trainer's recommendation. Seems high on the carbs to me. I don't distrust her but sometimes I want to verify some things she tells me on here to make sure.
  • _sambamm
    _sambamm Posts: 16 Member
    voodoo flossing, foam rolling and stretching.
  • ungeneric
    ungeneric Posts: 60 Member
    My understanding is that foam rolling is basically the only soreness "cure" that shows any result in clinical tests, and even that has very little evidence so far. (As in: very few tests, though those tests have been promising.)

    I do the foam roller after lifting and, anecdotally, it seems to help a lot with keeping my range of mobility on recovery days. It hurts like hell while actually doing it, though...
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