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2013-07-29 11:18 AM

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Subject: Soreness and Muscle Fatigue
I've picked up things here and there about it but how does everyone combat soreness and fatigue? I know there is foam rolling, ice, heat, stretching, etc...but what actually works? I have tried a few things but always looking to help with the soreness and especially fatigue as the week rolls on.


2013-07-29 11:25 AM
in reply to: njtiger

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Subject: RE: Soreness and Muscle Fatigue
Foam rolling, making sure I don't overdo it on recovery days or taking a complete rest day if I really need it. On long, hot days, I have found drinking a nuun tablet electrolyte thing in my water really helps with combating fatigue and soreness.

In addition to stretching, going for an easy walk for 5 - 10 minutes after a bike ride or run helps loosen me up, or if I'm near my community pool, I'll go for an easy swim. Again, even just 10 minutes of an easy swim works things out a bit.

And, I am biased because I'm an LMT/CMT, but...I get massages. I trade with other therapists, so cost wise, it's doable. If your insurance doesn't cover massage therapy, you can always seek out a student who is looking to fill hours doing an internship or per their school's requirements. I did many a free massage when I was a student to collect those hours!
2013-07-29 11:53 AM
in reply to: njtiger

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Subject: RE: Soreness and Muscle Fatigue
Originally posted by njtiger

I've picked up things here and there about it but how does everyone combat soreness and fatigue? I know there is foam rolling, ice, heat, stretching, etc...but what actually works? I have tried a few things but always looking to help with the soreness and especially fatigue as the week rolls on.


Proper pacing of key workouts so they are not too hard, but not too easy, adequate recovery between key workouts, and good nutrition.

Everything else (rolling, ice, heat, stretching, compression) is just fluff.

In my opinion, one should realistically only feel fatigue (that can impact training) after a race. I very rarely do a workout that was so hard that it actually leaves me fatigued. My goal with the 2-3 key workouts I do weekly is to get "just enough" stimulation for adaptation. Training too hard increases your chance of burnout and injury, as well as reducing the amount of training you can do because you need recovery time.
2013-07-29 12:15 PM
in reply to: ipull400watts

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Subject: RE: Soreness and Muscle Fatigue
Originally posted by ipull400watts

Proper pacing of key workouts so they are not too hard, but not too easy, adequate recovery between key workouts, and good nutrition.



This. Of course, some soreness and fatigue is inevitable (and desirable) as a part of training. But managing those 'stresses' is what a training plan is all about--and includes all of the elements listed above.
2013-07-29 1:07 PM
in reply to: GreenMtnLabbit

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Subject: RE: Soreness and Muscle Fatigue

Originally posted by GreenMtnLabbit Foam rolling, making sure I don't overdo it on recovery days or taking a complete rest day if I really need it. On long, hot days, I have found drinking a nuun tablet electrolyte thing in my water really helps with combating fatigue and soreness. In addition to stretching, going for an easy walk for 5 - 10 minutes after a bike ride or run helps loosen me up, or if I'm near my community pool, I'll go for an easy swim. Again, even just 10 minutes of an easy swim works things out a bit. And, I am biased because I'm an LMT/CMT, but...I get massages. I trade with other therapists, so cost wise, it's doable. If your insurance doesn't cover massage therapy, you can always seek out a student who is looking to fill hours doing an internship or per their school's requirements. I did many a free massage when I was a student to collect those hours!

OMG- My insurance might cover massage therapy???? Checking policy NOW!!! Smile

2013-07-29 1:16 PM
in reply to: Evergreen

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Subject: RE: Soreness and Muscle Fatigue
Originally posted by Evergreen

Originally posted by GreenMtnLabbit Foam rolling, making sure I don't overdo it on recovery days or taking a complete rest day if I really need it. On long, hot days, I have found drinking a nuun tablet electrolyte thing in my water really helps with combating fatigue and soreness. In addition to stretching, going for an easy walk for 5 - 10 minutes after a bike ride or run helps loosen me up, or if I'm near my community pool, I'll go for an easy swim. Again, even just 10 minutes of an easy swim works things out a bit. And, I am biased because I'm an LMT/CMT, but...I get massages. I trade with other therapists, so cost wise, it's doable. If your insurance doesn't cover massage therapy, you can always seek out a student who is looking to fill hours doing an internship or per their school's requirements. I did many a free massage when I was a student to collect those hours!

OMG- My insurance might cover massage therapy???? Checking policy NOW!!! Smile




if it doesn't but you have the option of the flex plan - that will with a letter of medical necessity - my chiropractor wrote one for me


2013-07-29 2:22 PM
in reply to: njtiger

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Subject: RE: Soreness and Muscle Fatigue
Originally posted by njtiger

I've picked up things here and there about it but how does everyone combat soreness and fatigue? I know there is foam rolling, ice, heat, stretching, etc...but what actually works? I have tried a few things but always looking to help with the soreness and especially fatigue as the week rolls on.


The biggest change I made when training for longer runs (HM) has been to focus on immediate post run nutrition.

I now wont do anything (even my commute ride to work) wihtout immediately having a balanced snack (even a glass of milk) as soon as I arrive.

For run workout this involves annoying my wife buy standing sweaty in the kitchen snarfing a chicken drumstick or cheese trianlges or the kids chocolate milk but it is worth it.

Since I have gone to eating recovery foods (the magic 3:1 or 4:1 carbohydrate-to-protein ratio) within 10-15 miuntes of finishing, my aches and pains have been dramatically reduced.
2013-07-29 7:52 PM
in reply to: njtiger

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Subject: RE: Soreness and Muscle Fatigue
I thought fatigue and and soreness was a normal fact of life now! Ha. I get weekly massage, hydrate, eat enough protein, stretch, ice bath when running more than two hours or doing six hour bricks. In other words, I use all methods of recovery available but feel massage works best. Some soreness during heavy training is to be expected I think. But be on lookout for the first signs of an impending injury. Oh yeah, I also use compression wear after long efforts too.
2013-07-29 9:12 PM
in reply to: Evergreen

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Subject: RE: Soreness and Muscle Fatigue
Originally posted by Evergreen

Originally posted by GreenMtnLabbit Foam rolling, making sure I don't overdo it on recovery days or taking a complete rest day if I really need it. On long, hot days, I have found drinking a nuun tablet electrolyte thing in my water really helps with combating fatigue and soreness. In addition to stretching, going for an easy walk for 5 - 10 minutes after a bike ride or run helps loosen me up, or if I'm near my community pool, I'll go for an easy swim. Again, even just 10 minutes of an easy swim works things out a bit. And, I am biased because I'm an LMT/CMT, but...I get massages. I trade with other therapists, so cost wise, it's doable. If your insurance doesn't cover massage therapy, you can always seek out a student who is looking to fill hours doing an internship or per their school's requirements. I did many a free massage when I was a student to collect those hours!

OMG- My insurance might cover massage therapy???? Checking policy NOW!!! Smile


I get $500 worth of massage therapy in a year.
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