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Getting rid of the soreness?
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 2007-02-13 1:47 PM |
 Subject: Getting rid of the soreness?I am really starting to kick up my training since I have a off-road duathlon just over the horizon. The soreness isn't miserable, but I can tell that I am not getting a full and effective recovery. I am already taking a lot of time off (rest days) so that can't be it. I need to keep my training up, but the soreness in my legs is getting a bit annoying. What is the best way to get rid of soreness? Stretching? Hot tub? Sauna? Massage? Yoga? I know I don't stretch enough, and I am working on that. I get a massage every 3 weeks and that seems to help a lot. So does anyone have any other ideas? |
| 2007-02-13 2:23 PM in reply to: #689468 |
Not a Coach  11473     Media, PA | Subject: RE: Getting rid of the soreness? Perhaps you're ramping up too quickly for you body to adapt (though doesn't look like it from your logs). How's your diet and your sleeping? They could be impacting your ability to recover as well. Otherwise, I won't be much help since I don't do much stretching, hot-tub, massage or yoga. |
| 2007-02-13 2:25 PM in reply to: #689468 |
Master 2299 New York | Subject: RE: Getting rid of the soreness? Sounds like you're either overloading your body, or you need to fine tune your nutrition/sleep. So basically exactly what John said. Also - are your "rest days" days off, or do you include recovery workouts? If you're doing recovery on those days, you might see how you feel just taking some time 100% off. Edited by KenyonTri 2007-02-13 2:25 PM |
| 2007-02-13 2:47 PM in reply to: #689468 |
Lethbridge, Alberta Bronze member | Subject: RE: Getting rid of the soreness? Have you tried ice baths? The sooner after a workout the better. There are differing methods, but you might try setting into a moderately cold part full tub, adding more cold water to cover your legs, and then dumping in the ice. Soak for at least 10 or 15 minutes. It sounds torturous, and to some degree it is, but the legs feel better afterwards. Have fun!  Edit: Once you get past the initial shock, it's not that bad. Edited by Micawber 2007-02-13 2:51 PM |
| 2007-02-13 3:10 PM in reply to: #689468 |
Veteran 303 Auburn, Alabama | Subject: RE: Getting rid of the soreness? While the ice bath is very effective, I would reccomend simply elevating your legs right before bed. Simply put them up on a wall at a 45 degree angle and leave them up there until they go numb(20-30min). It has the same effect that an ice bath does, without the pain. it works for me sam |
| 2007-02-13 3:28 PM in reply to: #689568 |
| Subject: RE: Getting rid of the soreness? haygosl - 2007-02-13 3:10 PM While the ice bath is very effective, I would reccomend simply elevating your legs right before bed. Simply put them up on a wall at a 45 degree angle and leave them up there until they go numb(20-30min). It has the same effect that an ice bath does, without the pain. it works for me sam Seriously? Can you explain that a little more? |
 2007-02-13 3:34 PM in reply to: #689468 |
| Subject: ... This user's post has been ignored. (EN008.jpg) Attachments ---------------- EN008.jpg (5KB - 27 downloads) |
| 2007-02-13 3:41 PM in reply to: #689568 |
| molto veloce mama 9311 | Subject: RE: Getting rid of the soreness? sam, you are my new best friend. i will try this after my next long run |
| 2007-02-13 3:43 PM in reply to: #689468 |
| Subject: RE: Getting rid of the soreness? I even do a recovery drink. Chocolate milk, and it has worked great in the past. |
| 2007-02-13 3:57 PM in reply to: #689468 |
Champion 5529 Nashville, TN | Subject: RE: Getting rid of the soreness? For me the key is: 1. Recovery drink (I feel endurox does the job...about 8-10 oz after workout and 8-10 oz a few hours later). 2. Proper cool down and stretching (we often forget this) 3. Ice bath if needed 4. More stretching, wonder stick if needed If I am really sore the next day and need a recovery, run/ride I do so....at a LOW intensity. Just enough to stress the muscles. I then follow that with a LONG stretch. Sleep and diet are also an integral part. I try to increase my intake of fruit during the season. |
| 2007-02-13 4:07 PM in reply to: #689468 |
| Champion 8936 | Subject: RE: Getting rid of the soreness? Why would putting your legs up against a wall make them numb, and what does that have to do with soreness? |
| 2007-02-13 4:20 PM in reply to: #689468 |
| Regular 65 Erskineville | Subject: RE: Getting rid of the soreness? I agree with the ice bath, cool downs and stretching of course. I would also suggest you get yourself a pair if tights. Compression tights. I think the legs on the wall is something to do with blood flow. That's what compression tights will do. Help with the blood flow around your muscles and legs as a whole. I put mine on after riding or running. You can sleep in them and if I do a big ride or run before work for example I can wear them under my pants. There is a bit of hype about compression stuff at the moment and I am sure it is not for everyone. I have been using mine for the past 18 months and think they are great. Something to try if you like. |
| 2007-02-13 4:43 PM in reply to: #689468 |
| Subject: RE: Getting rid of the soreness? I am tempted to give the ice bath a try.... but I really, really, really, really, really hate to be cold. And that just sounds like pure misery.... Almost enough to live with the sore legs. |
| 2007-02-13 4:54 PM in reply to: #689468 |
| Veteran 303 Auburn, Alabama | Subject: RE: Getting rid of the soreness? Further explanation- Okay, when you elevate your legs it causes the blood vessels to constrict. According to articles I have read, and my exercise science friends, this is KEY. It helps out w/ soreness, but probably not long-term fatigue. Again, don't take this as gospel, i just know that it helps me, and most of my cycling buddies. My post workout regimen- 1. chocolate milk (sometimes w/ whey) 2. stretch 3. get medieval 4. log on BT Maybe this wasn't clear before: you need to be laying on the ground with your legs up over your head against the wall. You could also try taking a nap w/ the legs elevated. Napping is VITAL. Edited by haygosl 2007-02-13 4:57 PM |
| 2007-02-13 5:03 PM in reply to: #689736 |
| Champion 8936 | Subject: RE: Getting rid of the soreness? Ok, so your blood vessels constrict. Umm...and? Sorry, not meaning to be argumentative, but none of that really means anything. Soreness is a result of microtrauma to muscle fibers and connective tissue and the body's resulting response. Things that decrease that inflammatory response decrease muscle soreness. Cold, anti-inflammatories, etc. limit that response. Providing proper nutrients for healing speed up that process as well. Not saying that what you're doing doesn't work for you. It just doesn't make a whole lot of physiologic sense. haygosl - 2007-02-13 4:54 PM Further explanation- Okay, when you elevate your legs it causes the blood vessels to constrict. |
| 2007-02-13 5:09 PM in reply to: #689468 |
| Expert 755 SF-Bay Area | Subject: RE: Getting rid of the soreness? There was an ST thread a while back about how Michellie Jones and some other elites were wearing "technical-compression"-leggings (not just plain 'ol leggins mind you, but the really-compressive type) overnight to assist in recovery of the legs.
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| 2007-02-13 5:24 PM in reply to: #689468 |
| Veteran 129 | Subject: RE: Getting rid of the soreness? H.M.B by maximuscle. check it. |
| 2007-02-13 6:57 PM in reply to: #689749 |
| Extreme Veteran 584 coastal NC | Subject: RE: Getting rid of the soreness? DerekL - 2007-02-13 6:03 PM Ok, so your blood vessels constrict. Umm...and? Sorry, not meaning to be argumentative, but none of that really means anything. Soreness is a result of microtrauma to muscle fibers and connective tissue and the body's resulting response. Things that decrease that inflammatory response decrease muscle soreness. Cold, anti-inflammatories, etc. limit that response. Providing proper nutrients for healing speed up that process as well. Not saying that what you're doing doesn't work for you. It just doesn't make a whole lot of physiologic sense. haygosl - 2007-02-13 4:54 PM Further explanation- Okay, when you elevate your legs it causes the blood vessels to constrict. Wow. Um...what are you, a doctor or somethin'? |
| 2007-02-13 7:07 PM in reply to: #689749 |
| Veteran 303 Auburn, Alabama | Subject: RE: Getting rid of the soreness? DerekL - 2007-02-13 5:03 PM Ok, so your blood vessels constrict. Umm...and? Sorry, not meaning to be argumentative, but none of that really means anything. Soreness is a result of microtrauma to muscle fibers and connective tissue and the body's resulting response. Things that decrease that inflammatory response decrease muscle soreness. Cold, anti-inflammatories, etc. limit that response. Providing proper nutrients for healing speed up that process as well. Not saying that what you're doing doesn't work for you. It just doesn't make a whole lot of physiologic sense. haygosl - 2007-02-13 4:54 PM Further explanation- Okay, when you elevate your legs it causes the blood vessels to constrict. Well, I think that the vessels constricting are a sympton of the elevation, not the reason that it works. Because your legs are placed above your heart at a pretty steep angle the blood flow to the legs is significantly decreased. This decreases inflamation somehow, maybe by removing any lactic acid buildup? Im really just trusting my cycling coach, who almost swept collegiate track nationals, and then was a pretty successful pro cyclist. If he tells me to do it, I obey. It may not make "physiological sense" but it definately makes you less sore. I wasn't trying to provide an a complete and exhaustive, all-encompassing study of the body, just offer some advice to somebody w/ sore legs. |
| 2007-02-13 11:04 PM in reply to: #689468 |
| Veteran 132 Land o' the Red Man | Subject: RE: Getting rid of the soreness? "How exactly does a Posi-Trac rear-end on a Plymouth work? It just does!" I'm partial to the feet elevated as well. And mine also go numb after awhile. |
| 2007-02-13 11:24 PM in reply to: #689468 |
| Veteran 270 Tuscaloosa, AL | Subject: RE: Getting rid of the soreness? Ride your bike more. Don't worry about speed, just get some slow easy time in. If the weather is bad, buy an inexpensive trainer and set it on the easiest resistance. |
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