How do I combat EXTREME soreness and stiffness?

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  • jilliew
    jilliew Posts: 255 Member
    This is going to sound silly, but it totally works. Along with al the stretching and massaging that everyone has suggested, drink jello. Add a teaspoon of jello mix (it doesn't have to be the jello brand, specifically, no name or whatever will work - I prefer the orange flavour) to hot water and drink it like tea. And before anyone says it, the calories and sugar are minimal (especially just after a hard work out and they make sugar-free if you're still really concerned).

    I told you it was going to sound silly. I don't know why it works (something about the gelatin...?), and maybe it's just my mind playing tricks on me, but a friend of mine swears by this, so I tried it, and it totally works.
  • islandmonkey
    islandmonkey Posts: 546 Member
    You might find a hot bath makes it worse, unless you douse with cold afterwards - it will keep all the lactic acid built up in your muscles.

    But agree with what others have said - it will hurt less next time because your muscles will have built up; you need to move to make the pain less, drink lots of water; and try the foam roller. And protein *right* after to help build that muscle!


    Good for you for working so hard. :)

    The instructor is really good about warms ups. He does a set at the beginning, one part way through the glass, then a cool down at the end. I think a lot of the problem for me is that I am out of shape, and working SO SO hard to keep up as much as I can. Don't get me wrong, I rest when I need to, but I push myself harder than I would if I was alone.

    I will have to remember massage and hot baths. I was scared if I got in a bath, I may not be able to get out LOL I was drinking quite a bit of water too, but since I am sick with some nasty cold/ throat virus, my body seems to be holding onto water like there's no tomorrow. I am drinking and drinking (probably will be close to 3litres by the time I get into bed), but not running to the bathroom much at all. I am sure being sick (I was just coming down with this garbage on thursday) doesn't help matters much either!
  • sweetsarahj
    sweetsarahj Posts: 701 Member
    I've found the absolute best thing for sore muscles is foam rolling. When I only stretch, I find the soreness often remains, however when I do foam rolling after a workout, I recover much faster. I bought my foam roller for $15 from a fitness depot.
  • GhostPack
    GhostPack Posts: 197 Member
    I've found that the best thing for DOMS (delayed onset muscle soreness) is, an amino acid after workouts (you asked about glutamine), rolling is a must before and after workouts, lots of water, ibuprofen for when it's really bad, rest and a healthy diet.
    Good Luck
  • jennadiane_
    jennadiane_ Posts: 36 Member
    If it's something you're going to continue, try drinking a protein shake within an hour of finishing.

    I usd to always be so sore after hard workouts (Insanity) and when I started drinking protein shakes I stopped being as sore. I can still feel it but it'd liveable.
  • aerochic42
    aerochic42 Posts: 843 Member
    chocolate milk after; protein, carbs, liquids, electrolytes, yummy, easy
  • kaotik26
    kaotik26 Posts: 590 Member
    I find that stretching out the sore muscles helps a lot, kinda loosens them up a little even though it might hurt a bit. Drink water. I love the sore muscle phase. To me it's like my badge of honor reminding me that I busted my butt on the workout! Otherwise keep up the workouts. After a while your muscles will build up to it and they wont be so sore anymore.
  • staryful7
    staryful7 Posts: 33 Member
    After I do a hard work out I take start with a warm shower and when I almost done I gradually turn to cold. I turn it as cold as I can stand and finish up. It really helps me. I have been doing P90x and the cold showers have really helped me.
  • gloriapiz55
    gloriapiz55 Posts: 73 Member
    I work with a trainer once a month and he kills me.. I am sore for a few days as well. Walking up/down stairs and trying to sit on the toilet.. it's hysterical. But I know I got a great work out. Try to continue stretching out the sore muscles like everyone said, it does wonders and of couse some ibuprofen too!

    You'll get better as you go along and get used to the workouts! Good luck and keep up the good work :smile:
  • kreuzen
    kreuzen Posts: 188 Member
    I combat soreness with lots of stretching/yoga, lots of hydration, potassium (bananas), and full bath Epsom soaks. If nothing else, I'd reach for some IBuprofen.
  • lambertj
    lambertj Posts: 675 Member
    1000 mg of Vitamin D3 a day.
  • andrewknightwales
    andrewknightwales Posts: 6 Member
    Maybe take the training down a notch? If its making you EXTREMELY sore, it could be your body's way of warning you that you are pushing yourself too hard?
  • znm100
    znm100 Posts: 148
    eat some carbs.

    seriously.

    i've been through this before and the only thing that helps me is slowly stretching and increasing my carb intake to restore the glycogen in my muscles.

    this
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    - work out in compression gear
    - dynamic warm ups and warm up sets if you're lifting
    - stretch afterwards
    - take alternating cold and hot showers or baths after the fact (i like cold shower->whirl pool -> cool shower -> warm shower)
    - make sure you eat enough calories (especially protein) afterwards and drink lots of water
    - foam rolling or sports massage
  • laurasimmons
    laurasimmons Posts: 575 Member
    Nice warm bath and stretch.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    A high protein day really really helps me x
  • Sarah_Wins
    Sarah_Wins Posts: 936 Member
    When I'm sore from p90x, or anything else for that matter, I take an 800mg ibuprofen and wrestle around the floor with my rumble roller!! It hurts, but it works and saves me money so I don't have to get deep tissue massages as often.
  • sammniamii
    sammniamii Posts: 669 Member
    I suffer DOM (delayed onset muscle soreness) really bad. Couple that with my arthritis and I have felt how you did/do.

    As several of the others have stated - the roller helps (I don't have a foam one, but I use a shampoo bottle when I get home in the shower). Also, try adding some type of protein after your workout - either a drink, a snack, something. It gives your muscles fuel to start repairing/building.

    And I have been adding a BCAA (branched chain animo acid) supplement before I hit the gym (take 30 min before). If you get a good protein drink, these (BCAA) should already be in there.

    I'm not trying to "over" build muscles, but after doing some research, I decided to try it - it does help. I would suggest doing some research on them first or asking your doctor, there can be issues with them. But as I said - it does help. I can walk the next day.
  • ncsjodi
    ncsjodi Posts: 102 Member
    I agree with the foam rolling and doing it again as soon as possible. It totally sounds counter-intuitive, but it works. Work the same muscles again after a day or so and it works the soreness right out of them!
  • RobynMWilson
    RobynMWilson Posts: 1,540 Member
    DEF drink some kind of recovery drink within 60 minutes post-workout. If you Google recovery drinks you will find TONS of info on the carb to protein ratio and shake/drink ideas. Hope that helps!
  • bsix3
    bsix3 Posts: 291
    high potassium foods like bananas are also great for sore muscles.
  • XXXMinnieXXX
    XXXMinnieXXX Posts: 3,459 Member
    I've found the absolute best thing for sore muscles is foam rolling. When I only stretch, I find the soreness often remains, however when I do foam rolling after a workout, I recover much faster. I bought my foam roller for $15 from a fitness depot.

    Need to try these foam rollers! X
  • meshashesha2012
    meshashesha2012 Posts: 8,329 Member
    actually if you're going for potassium, coconut water has far more potassium than a banana and is great for recovery drink.

    i keep meaning to work it into my diet but i always forget to buy the individual sizes when i go grocery shopping
  • WarriorReady
    WarriorReady Posts: 571 Member
    I'm sure this was already covered but just in case... Epsom salt bath, magnisium supplements, massage, and a roller (stretching exercise) will help incredibly! That's what i had to do (and still do) when it happens. Also increase protein for muscle repair. I used to get actual knots in my calves - so painful! Congrats on the new class that can be an intense one - but so worth it! :bigsmile:
  • ItsPheebs
    ItsPheebs Posts: 127 Member
    I can't believe no one has mentioned glutamine! All hail glutamine. It's an amino acid that helps heal recovery in the muscles. It's a life saver. It's legal, safe, has no side effects (like jitters). You can buy it in an unflavored powder form and put it in a protein shake (I put mine in juice, too) or in capsules. It helps tremendously! I take 5 to 10 grams a day, but less than that works.

    I train in muay thai, and went I first started I also did ice baths ... I still do after hard sparring. Other than that, the foam roller and tiger balm are my best friends. Protein shakes after, and maybe before bed, good carbs and tons of water.

    Never underestimate the power of a good soak in a hot epsom salt bath. If you add MSM to your bath it helps a great deal with sore joints.
  • PANZERIA
    PANZERIA Posts: 471 Member
    Tigerbalm is amazing for stiffness. You only need a little bit (or a lot depending on how extreme the soreness in the muscle is), but I've always found it to really help after a ridiculously difficult workout.
  • Dani_wants_to_be_fit
    Dani_wants_to_be_fit Posts: 550 Member
    I think protein shakes work pretty well. Protein repairs the little muscle tears (which is why they are protein shakes are used for muscle) It's meant to help the repair time and since I started I don't suffer quit as much stiffness as I use to.
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    Stretch after your workouts, Lot's of water all the time, move the muscles the next day with some cardio, take a hot epsom salt bath, ibuprofen, and use ice on specific muscles if u need to.
  • RetroGlitzDiva
    RetroGlitzDiva Posts: 109 Member
    Epsom salt baths work wonders. If I have a tough workout stretch really well and I take a nice warm epsom salt bath. Dose up on Aleve and then ice any trouble spots. Get a good nights rest and make sure you are fueling your muscles within 30 - 45 minutes right after the burn. Your body needs fuel to recover and build the muscle back up.
  • janiehughes
    janiehughes Posts: 1
    After cycling 30 miles yesterday I could hardly move. So I did my streching excercises and was much better after. Whenever I excercise I ache after but streching definatley helps. I think thats where the saying comes from no pain no gain. I love the feeling and sleep much better after exercise a really feel good about yourself feeling.

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