Best sore muscle relief?

Amby6912 · February 2016

I started an interval training for beginners routine. One of the cardio intervals was jumping jacks. Between that and squats (which I do properly, no worries there) the muscles surrounding my knees are seriously killing me. Well, it's more the outside of the knees. It gets better for a little while when I take my bath or shower. Ibuprofen helps but I don't want to take a lot of it if I can help. Nothing is swollen and it doesn't hurt to actually do squats. Just jump and sometimes stairs. I'm wanting to start a couch to 5k but I was trying to let my knees and legs have a rest since they've been so sore. Does anyone have any other relief for soreness? Stretches maybe? I've never stayed sore this long before so it's new to me. Anyway, I thought I'd pick the brains of people who may have been at this longer than me. Thanks for reading.

P.S. Does anyone have any experience with using Tiger Balm?

SonyaCele · February 2016

keep moving, active recovery. walking will help, stretch and massage.

rejectuf · February 2016

Regular yoga helps me with soreness.

JoJo__Fit · February 2016

I just take glutamine before during and after my workouts daily and it helps with soreness. I also use the foam roller after my workout

883xlsportster · February 2016

I've had some issues myself. Right on the front after a workout lasting for a day or two. My case being bad squat form. Maybe something like runners knee?
Anyhow I found this link a few weeks ago and bought a foam roller. It does help with the pain somewhat.

carrotbowl.com/how-i-cured-my-runners-knee/

MGiesta · February 2016

Hi! I would continue stretching after every workout but I use a gel called arnica and it helps with my soreness from long runs.

http://www.walmart.com/ip/34719031?wmlspartner=wlpa&adid=22222222228023668105&wl0=&wl1=g&wl2=m&wl3=40753940912&wl4=&wl5=pla&wl6=64049032135&veh=sem

rileyes · February 2016

Alcis.

Amby6912 · February 2016

Thanks for all the replies! I'll check out the foam roller. I read that blog and it sounds so similar to me! Which is funny because I have done any running!

Anyway, I did finally manage some relief. Not a ton, but enough that I can run errands without feeling like my legs will give out at the end of the day. I ended up soaking in a very warm, very long bath with Epsom salt. I woke in the morning with no stiffness while walking or going down stairs. If I attempted exercise I was very stiff, though. And by the end of the day I was stiff and sore again. I am gonna locate a foam roller and see if that does me any good.

jdhcm2006 · February 2016

MGiesta wrote: »

Hi! I would continue stretching after every workout but I use a gel called arnica and it helps with my soreness from long runs.

http://www.walmart.com/ip/34719031?wmlspartner=wlpa&adid=22222222228023668105&wl0=&wl1=g&wl2=m&wl3=40753940912&wl4=&wl5=pla&wl6=64049032135&veh=sem

Arnica is the best. It works so well on painful bruises as well.

e_v_v · February 2016

Foam rollers work wonders! If you don't have one or don't want to purchase one, have a friend or family member use a rolling pin to roll out those sore muscles.

I have had back spasms in the past, so my doctor prescribed me muscle relaxants a few years ago. My back spasms have since passed, but I have quite a few muscle relaxants left. I by no means abuse these pills, but on my extra-sore days, I will take one before bed and feel completely relaxed and DOMS-free the next morning.

harrybananas · February 2016

Foam roller was first thing that crossed my mind - use before and after workouts. Yoga stretches would be next. And fish oil helps with inflammation and possibly joints.

Other thing to consider that may be overlooked is your form and mechanics, as well as proper shoes.

drevaquera · February 2016

A hot bath with epsom salts

coretemp · February 2016

You just started so expect some soreness while your body gradually adapts to the new demands being placed on it. Walking, basic methods of stretching and a good sleep each night will overpower any lingering soreness in the morning rather than feeling defeated by it unless you have an actual injury. You can't beat waking up solid and refreshed with a foam roller etc. although I like using a foam roller too from time to time which is great at smoothing the knots out before or after a run or something.

Amby6912 · February 2016

coretemp wrote: »

You just started so expect some soreness while your body gradually adapts to the new demands being placed on it. Walking, basic methods of stretching and a good sleep each night will overpower any lingering soreness in the morning rather than feeling defeated by it unless you have an actual injury. You can't beat waking up solid and refreshed with a foam roller etc. although I like using a foam roller too from time to time which is great at smoothing the knots out before or after a run or something.

I definitely expect to be sore. I've been sore. I was active in high school and the beginning of college but asthma knocked me out of doing much more than walking or swimming. This goes so far beyond the typical soreness of exercising after a long hiatus. It feels more like a deep bruise to the bone/when I tore the ligaments in my ankle.

I bought a foam roller at the running store we have here locally and I did do a low impact workout today and even that had my knees screaming on fire. I had to wait 20-30 minutes before I could use the foam roller. It was painful at first but after a few passes over the sore part of my knee I started feeling like I was massaging out a ton of tension. So hopefully the roller and epsom salt baths will be just what I need. I went ahead and made an appointment with my doc, even though it won't be til the end of the month. If by then it persists I'll keep the appointment. If it goes away I can cancel it. But either way, the foam roller seems like a pretty sound investment. It's like it massages all the spots the hands can't seem to get to deep enough!

Amby6912 · February 2016

Thanks so, so much to everyone that suggested the foam roller! Absolutely frikken wonderful and worth it! My knees don't hurt at all anymore! I just have a little bit of normal soreness from working out yesterday!

time2cutnow · February 2016

Takes your BCAAs. I have gone a week without it for the first time in over a year due to running out and no time to pick more up and I now realize how much they help heal muscles.

finneyjason218 · February 2016

If you are getting DOMS (delayed onset muscle soreness) that's great! The absolute best thing for you to do is hit it hard again the next day. and the next day. and the next day. It will feel better everyday, and eventually your body will adapt and you won't feel sore anymore. This is the fastest way through the start up pains. If you wait till your not sore anymore, you will just find yourself in the same place again the next time you work out. By resting you are actually working against yourself, slowing down progress, and making the soreness feel worse. *Note - DOMS is different than pain from injury (and you should be able to tell which is which). If you are injured, you need to heal.