Sore muscles after intense work out?
Lianapugzoe
Posts: 100 Member
Thoughts on remedies....
1
Replies
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Foam roller
Epson salt bath
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This is going to sound really weird...but sometimes I rub horse liniment on my sore muscles and it really works lol5
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shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?0 -
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Lianapugzoe wrote: »shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?
Yes. It helps massage the muscles.2 -
I try to walk and stretch, maybe some yoga. Keep moving. Maybe take an extra day between the exercises that made you sore, but don't quit! Your body will acclimate and not get as sore next time.1
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Lianapugzoe wrote: »shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?
Why so skeptical?4 -
Foam roller. My glutes were killing me the other day. Rolled them out and oh what a difference!!!1
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I keep moving through it. Obviously much more cautious and gentle, but nonetheless I keep on trucking.1
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I get much less doms when my protein is higher, though it might just be in my head lol.1
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Lianapugzoe wrote: »shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?
Why so skeptical?
Not skeptical..just never heard of foam0 -
+1 to foam roller or other self-massage tools (tennis or lacrosse ball, yoga ball, etc.), warm bath, stretching/yoga, mild exercise like a walk, Epsom salt soak, professional sports massage if it's an option.
On the avoidance side, I'd suggest adequate warm up and cool-down, post-workout stretch, post-workout icing (or cold bath if you can stand it
).
On the treatment side, I don't think adequate hydration (before/during/after, actually) has been mentioned. For long sessions (hour plus, like when I was taking back to back spin & kettlebell classes), it seems to help to have a small snack part way through. I prefer food to supplements. Applesauce between the classes and milk after seemed to help me with both workout energy in hour 2, and with recovery.
Some of that sort of thing seems pretty individual, so YMMV.2 -
Lianapugzoe wrote: »Lianapugzoe wrote: »shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?
Why so skeptical?
Not skeptical..just never heard of foam
They're not really foam (at least most of them aren't). They work similar to a massage. There is some evidence they work but they do seem to make me feel better. No harm as far as I know.
Epsom salt is often recommended but there is no evidence it does anything for you. Again, probably no harm but I hate to waste money on things that do nothing...1 -
Rolling, salt baths, and my beloved icy hot. I'd never hear of rolling until I took a pilates class and experieced the tennis ball. It's now something I want to get back to doing it (and probably will this week) as I always felt so nice and loose afterwards.1
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Drink plenty of water, as mentioned...hydration2
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Foam roller, or for quads and IT band I prefer the little handheld stick with rollers on type thing. A tennis ball also works. Tiger balm is good. Alternating heat and ice and rest if you really messed something up.1
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Protein - help your body to fix itself, get some within 30mins of finishing for optimal impact (dinner/Shake/Bar/nuts - doesn’t matter what)
Hydration - this is a given
Adequate recovery time - the rest periods are as important as the training itself
As you train more your muscles will build and the soreness gets less and less.1 -
Food - rest - and light activity - walking for sore legs- you can even do the same or similar exercise that got you sore, just use light weights. you want to get the blood flowing. Eastcoast Jim1
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stretching and warm/hot bath with epson salt1
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Lianapugzoe wrote: »
That's actually an old fashioned remedy, liniment used to be a big thing in sports locker rooms and non-equine forms would include Absorbing Junior, Tiger Balm and Bengay. It's really a mild topical irritant that takes advantage of some quirks in our pain reception.1 -
Also take ten minutes after every workout and stretch, it will make a marked difference immediately if you're not doing it already.1
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I end up using BCAAs in my water for a couple of days after my workout. You don't really need BCAA is your protein intake is adequate. Mine tends to be all over the place so I use them. Branched Chain Amino Acids (BCAAs)1
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What always helps me is extra stretching and drinking tons of water!1
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Wheelhouse15 wrote: »Lianapugzoe wrote: »
That's actually an old fashioned remedy, liniment used to be a big thing in sports locker rooms and non-equine forms would include Absorbing Junior, Tiger Balm and Bengay. It's really a mild topical irritant that takes advantage of some quirks in our pain reception.
all i can think of now is richard e. grant smearing himself with horse liniment in withnail and i. 'liar. you've got antifreeze!'
um, just me probably. er, carry on.
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canadianlbs wrote: »Wheelhouse15 wrote: »Lianapugzoe wrote: »
That's actually an old fashioned remedy, liniment used to be a big thing in sports locker rooms and non-equine forms would include Absorbing Junior, Tiger Balm and Bengay. It's really a mild topical irritant that takes advantage of some quirks in our pain reception.
all i can think of now is richard e. grant smearing himself with horse liniment in withnail and i. 'liar. you've got antifreeze!'
um, just me probably. er, carry on.
LOL, I'll have to check that up.1 -
Make sure to stretch stretch stretch to avoid tightening up too much and foam rolling while initilly hurts is absolutely going to feel so much better1
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Lianapugzoe wrote: »Lianapugzoe wrote: »shadow2soul wrote: »Foam roller
Epson salt bath
I knew about the salt...but foam roller really?
Why so skeptical?
Not skeptical..just never heard of foam
I thought in another thread you mentioned being an active recreational cyclist. Strikes me as unusual not to be aware of basic recovery tools.1
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