Muscle Recovery (Soreness)
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theajensvold
Posts: 4 Member
Hi everyone,
Just started adding boxing and TRX onto my weight lifting routine and have achieved incredible soreness along my back, neck, and shoulders. Any tips or tricks? How should I speed up my recovery for the future and how long should I wait before working on the same muscle group? Day after cardio and blood flow appears to help, but I am worried I am not allowing time to heal.
Thoughts?
Just started adding boxing and TRX onto my weight lifting routine and have achieved incredible soreness along my back, neck, and shoulders. Any tips or tricks? How should I speed up my recovery for the future and how long should I wait before working on the same muscle group? Day after cardio and blood flow appears to help, but I am worried I am not allowing time to heal.
Thoughts?
0
Replies
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It's not injury per se, it's muscle repair (which is injury in a way but not really that dramatic) a unilateral pain would be an injury
DOMS Generally comes on 24-48 hours after increasing intensity or utilising new muscles and goes as quickly
To minimise it warm up, cool down appropriately ..use a roller
Ibuprofen, cold packs, heat packs, rest if really bad
But generally there's no reason you can't exercise through DOMS unless it's too bad in which case leave it till it's manageable ..use different muscle grow
Day 2 is usually the worst IME then it gets better1 -
Hi. I've had lovely experiences with Doms... The latest success I have had with quickish recovery is a combination of more sleep, whey powder/bananas, more water, ibuprofen and an Epsom salt/sea salt/essential oil bath - worked like magic ( especially the bath). After this half a day experience, it was like nothing had ever happened Doms-wise.1
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I personally wouldn't take ibuprofen. It is an anti inflammatory. Inflammation is just part of healing and isn't a bad thing. Usually just moving around helps me. The first hour or two may be uncomfortable but I find that the more I move around the better I feel.2
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The only things that speeds up recovery from DOMS, is nothing. It takes 1 -2 -3 days depending on severity and rest. DOMS is cured with full fledged sleep and good nutrition.
You can work out again, you can stretch, take hots baths, take anti-inflam etc. and you might get some temp relief, but it temp.0 -
Eat blueberries, cherries, and try to carb up with some pasta.1
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Love the DOMS. Embrace the DOMS. Soon, you'll start missing it.0
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Thanks for the insight everyone. It seems like I should focus on rolling immediately after and eat potassium/protein? I doubt I'll miss this Doms - I have never had such aching in my life. My whole back is on fire. Might actually need ibuprofen.0
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There is a good chance that no matter what you do, that DOMS will occur.0
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Carbs and protein together immediately after working may help.1
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^some sort of cellular thing
I saw somewhere that pickle juice / pickles is a popular option too.
If it's too much, massage helps a lot too, even just a simple self massage does wonders.0 -
I suppose it's due to the fact that causes would replenish glycogen, signal muscle protein synthesis and prevent protein degradation/protein breakdown, and protein would break down to the amino acids and support muscle growth and recovery.0 -
^some sort of cellular thing
I saw somewhere that pickle juice / pickles is a popular option too.
If it's too much, massage helps a lot too, even just a simple self massage does wonders.
Pickles and pickle juice are loaded with sodium, which would support replenishment of electrolytes. I remember this being a thing with many football plays about 10 years ago.0 -
Get *Quality * sleep. Everything is waffle.0
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Carbs. They do wonders for recovery1
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roller and tiger balm1
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Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.0 -
Lot's of food, water. 24-36hrs and you should be aight.0
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Magnesium supplement, soak in tub of hot water with epsom salts, then dry off and put Ben-Gay on.0
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