Alright guys, my question of the day. What do you do guys do to combat muscle soreness? Post-workout nutrition, cold, cold shower post-workout and stretching is what I do. I train legs on Mondays most of the time because no one is at the power rack because Monday supposed to ALWAYS be chest day, right? But my quads/hams end up so sore, I can hardly sit on the toilet to take a dump let alone do a little cardio for a few days. Tuesday is always an off day because I have to take my daughter to dance class so I always have a day of rest after legs. Let me know of some home remedies or products you guys use. Thanks. Sand.
That day of rest is the cause of too much soreness for me, so my home remedy is cardio the day after leg day. When I miss that day, I suffer the 2nd and 3rd days. Change your leg day, so you can still take care of your daughter and you.
An aspirin and a beer. (not a 6 pack) I can’t tell you why it works… maybe some synergistic effect between a muscle relaxer (alcohol) and a blood thinner / anti-inflammatory (aspirin), but it works for me.
Have you guys tried Surge?
Ha, but yeah, I'll admit a good beer after a long day AND a training session is always good. (though it's being discontinued - so it's gonna be a good meal and Surge for me now)
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A proper cool down after each workout.
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A good post-workout drink 15 minutes after my training session.
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Contrast shower (1 minute very cold, 1 minute very hot, repeat for 15 minutes) 30-45 minutes after my training session.
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Aspirin + vitamin C during the period after my session.
Hey, Sandman.
I had the same problem. For two days after, I was SERIOUSLY incapacitated (i.e., had trouble getting up or down steps, trouble sitting down, etc.) The third day I was still recovering, but starting to get around a little better. Additionally, Leg Day negatively affected my energy levels - big time!
I’ve tried everything: homeopathic arnica (gel and sublingual tablets), glutamine, phosphytidylserine, MSM, curcumin, adaptogens like Siberian, American and Korean ginseng. Yet the things that I feel have helped me the most was lightening up on my workout (just a tad). Additionally, I take a good post recovery drink (Surge) to reduce coritsol levels and increase protein synthesis. I’ve increased the amount of protein I take in on a daily basis and divide it into five or six meals. I know you’ve probably heard it before, but you need at least one gram per (LBM) pound of body weight. And guessing/thinking you’re getting enough protein may just not cut it. I record what I eat, when I eat and how much I eat. Protein every three hours, Sandman, workout day or not!!!
I still do a lot of the other things I listed above, along with some HMB, but I still feel that if I had to pick 3 things, it would be 1) backing off of the workout just slightly 2)a good post recovery drink and 3) enough protein at precise amounts and times.
Now, the day after, I just have the sore “I know I worked out” feeling.
Good luck!!!
the idea of a little low stress cardio, ie. stationary bike, is good because it will increase blood flow to the given muscle groups allowing more nutrients to transfer through. Also remember to stretch and eat like a monster. The fact that you have an off day is great because it will allow your body to focus on building up the damaged muscles. Have you ever spot used 4-AD or any other fast acting supplement in order to boost recovery ability? That might be an idea. laters pk
Thanx for the reply TT. I do pretty much what you said. The diet I am currently on is Shug’s Don’t Diet Diet. For post workout I take Surge and one hour later I eat meal #5 from the DDD. Prior to bed though I use two scoops LC-Grow with an extra 10 grams Glutamine. Seems like we both have tried everything to aleviate the soreness. I do seem to remember reading somewhere about baking soda and latic acid levels in the body. Anyone know/heard/remember about that? Thanx. Sand. “I’ll bring you a dream”
I have read about the baking soda too, if I remember correctly they stated (book called Sliced I think) to just drink it(i forgto how much) before the workout and its suppose to act as a buffer for carying the lactic acid out of your muscles. It tastes very very bad, I only tried once. peace
About 20 minutes of light jogging (day after) usually keeps my legs fairly loose after a leg day. I’m also a firm believer in lots of vitamin C and E, which I think helps muscle soreness.
Supplement fish oil and possibly zinc, calcium and magnesium. Calcium and magnesium seem to help me quite a bit. Also I tend to the muscle group for ques on feeding time. I know its sounds weird but instead of my stomach calling the shots my muscles do instead. Which means, in the case of extreme soreness, that more carbs and protein might help. I hate juice, soda and other carbs sources that are similar but I’ve noticed that if I eat a lot of protein and drink a little juice to wash it down- it can also do wonders.
Sandman,
Most of what I have to say has already been said.
I find that if I’m forcing the stretch ( not stopping at sl.discomfort)after working legs, they hurt a lot more the next 2-3 days. So maybe try backing off on the depth/ intensity of the stretch. I use surge too, may want to try bcaa’s and glutamine during the workout, I would but I’m poor. 8)
I do the cold showers and have even tried sitting on ice packs at the hams.
I have read in the fish oils and aspirin ( they help with the thinning of the blood.
I have found some success with light activity( shaking the muscle out,jumping on the spot and knee raises)followed shallow leg swings(not even to slight discomfort and shallow relaxed static stretching done later in the evening. Then upon rising the next morning do some very gradual stretching( bodyweight squats and goodmornings).
And when all else fails Motrin, yea I might injure myself since the pain is masked, but I’m not even going to workout my legs again for a bunch of days and I only take it 1-2 days tops.
Peace,Tmofa
hey sand, i thought mondays were reserved for chest and biceps? any thoughts?
I know, but everyone one is always on those pretty nautilus machines and I can’t get a set in. Sand. “Bringing dreams to all that need”
I actually like the feel of the soreness. It let’s me know that I’ve worked that bodypart well and specifically which “angle” of that bodypart.
I find that on 4AD-EC, I feel more sore. Anyone had that experience with that or nay androgens?
I agree with RYANO, a good dose of vits C and E always reduces the soreness for me. Take with your post workout shake for the best effect.
Try doing about 5 minutes of light leg cardio, right after your leg session to help control lactic acid buildup. Nothing severe just a small jaunt on th treadmill always helped me. methoxy 7 always helped my recovery ability of course with Surge included. my homeaid remedy is the bed. Hell, though I love to be a little sore just so I know I put the effort in.
I too love to be sore. It lets me know that I did something. But this is ridiculos!!! Today is Thursday and I am still crippled!!! Thanx for all the suggestions, keep 'em coming.
Am I the only one who thinks dropping a baking soda solution into a stomach of acid is a bad idea? Where did this idea come from again?
I don’t remember where I heard that and I am NOT going try it anyway. But if anyone has heard of the science behind it I would interested in hearing about it.