how to reduce muscle soreness?
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how to reduce muscle soreness?
| Thu, 01-27-2005 - 11:18pm |
I was wondering how to reduce muscle soreness after doing long and intense weight training.... I heard that drinking a glass of milk directly afterwards somehow flushes the acids out that are involved in the soreness. Does that work for any of you? Any other tips?
Thanks,
monika

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Stretching before and after will help; drinking water (haven't heard of milk- interesting though); taking a day off in between *hard* workouts.
How are you doing Monika? Good to see you stop by-
:~:~: Moderation is Key :~:~:
Getting Fit In Your 30's
cl-vi_islandgirl
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I found this on a question and answer board at iVillage:
I had a really hard-core workout three days ago and I'm still sore from it. Is there anything I can do to eliminate the soreness? I stretched out really well after it. Now it's hard for me to even walk. Should I hold off on working out until the soreness is gone?
-- Gaby
Gaby, pushing yourself is different from punishing yourself. The former is good; the latter not so good. Being sore three days after a workout means you overdid it, assuming that the soreness is not the result of trying a new exercise. Unfortunately, delayed muscle soreness is a fact of life when you're working out hard. But it shouldn't kill you.
Stretching can alleviate some of that soreness, but you need to be consistent with it. Try to stretch everyday, or at the very minimum, after every workout. This will keep you loose and allow more mobility.
By no means should you refrain from working out until the soreness is gone. Believe it or not, one of the best ways to get rid of delayed muscle soreness is to do the very same exercises that made you sore in the first place. Just make sure you do them at a lower intensity level.
Working out will circulate blood to the sore area, help carry nutrients to the sore muscles and transport any leftover toxins (a natural byproduct of exercise) out of there. Warming up with light exercise is also an ideal way to prepare for an intense stretching session.
Anti-inflammatory drugs like aspirin, ibuprofen, and naproxen can help relieve your soreness. Check with a doctor before taking any NSAID (non-steroid anti-inflammatory drug). The original anti-inflammatory treatment is, of course, ice. Massage is also a tried and true (and pleasurable!) method of relieving muscle soreness.
Miranda
(co-CL Getting Fit in Your Thirties)
Ginger
Thanks for asking IG, doing great. I finally lost another pound just by working out and adding some stuff to my diet. (Always drink a glas of grapefruit juice before eating breakfast.)
I finally tried drinking a glass of skim milk and eating a fat free yogurt directly after my weight workouts. It seems to work! Before my muscles were sore for about 4 - 5 days - now it's down to 2 - 3 days which I consider ok.
Monika
Monika
Ginger
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