how to reduce muscle soreness?

iVillage Member
Registered: 01-12-2005
how to reduce muscle soreness?
11
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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iVillage Member
Registered: 01-27-2005
Thu, 01-27-2005 - 11:42pm
Yu have to do a significant amount of stretching before and after the workout. Take a nice hot bath before you go to bed and stretch again. Rest your muscles for one day and go back to the workout!
iVillage Member
Registered: 12-28-2003
Thu, 01-27-2005 - 11:47pm
A friend of mine who is a body builder suggested that I drink a protein shake after a workout. He said it helps the muscles rebuild themselves after being pushed, and aleviates muscle soreness the next day. I've followed his advice and drink some chocolate whey protein with soy milk, and so far he has been correct. No soreness, and I feel better then following day. It also seems to allow me to catch my breath faster if I've overworked myself.
iVillage Member
Registered: 04-14-2004
Fri, 01-28-2005 - 12:26am
It is a build up of lactic acid in your muscles. Actually stretching and exercise (including lifting when you are feeling up to it) are great ways to rid it. I will usually lift everyother day, and on really sore days, I don't do that muscle group or I work it lightly.
iVillage Member
Registered: 03-19-2003
Fri, 01-28-2005 - 6:45am

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-

~IslandGirl


:~:~: Moderation is Key :~:~:

Getting Fit In Your 30's
cl-vi_islandgirl

_____________________________________________________

iVillage Member
Registered: 06-20-2004
Fri, 01-28-2005 - 8:05am
drinking lots of water, and making sure to get in vitamins. If you take Glutamine and Cartinine it helps as well.
iVillage Member
Registered: 12-04-2003
Fri, 01-28-2005 - 11:50am

I found this on a question and answer board at iVillage:


Q

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







A

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)



Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture...Do not build up obstacles in your imagination.
Norman Vincent Peale, US Clergyman (
iVillage Member
Registered: 12-28-2004
Fri, 01-28-2005 - 3:10pm
We'll, soreness is normal when you've just started a new exercise or are increasing weight or reps, etc. But, I find that a hot bath soaking is great. Also, stretching. Just make sure you warm up for 5 minutes to get the blood flowing into your muscles first or else you could tear a muscle. Ouch! Another idea would be some products that I've found at Bath and Body Works. It's their line that's in brown packaging with the green or blue label (it all looks very medicinal) that says for sore muscles and stress relief. I love their muscle cream and I really want to try the bath salts for sore muscles etc.
Ginger
iVillage Member
Registered: 01-12-2005
Sat, 01-29-2005 - 4:25pm

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

iVillage Member
Registered: 01-12-2005
Sat, 01-29-2005 - 4:29pm
Thanks for this great quote. I didn't know that doing the same exercises at a lower intensity level is actually ok while still being sore - and that it might even help!
Monika
iVillage Member
Registered: 12-28-2004
Mon, 01-31-2005 - 3:19pm
Great idea, madanogrrrl. Did the trainer say anything about the 30 minute rule? I've read several places that you're suppose to wait 30 or 40 minutes to eat after working out.
Ginger

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