Sorry, I forgot how expensive things are in the US/UK. Here I can get a 1 hour massage for 120 baht (under 4 US dollars). I’ve never used one of those rollers/stick but I’m sure it has the same effect. Lemongrass oil is also really nice on sore muscles.
[quote]Xen Nova wrote:
some more info on the e-stim shit though please… [/quote]
Ah! I might be able to enlighten you …
An EMS is designed to prevent or reduce muscle atrophy. An EMS also helps by increasing blood flow to muscles, increasing range of motion, increasing muscle strength, as well as enhancing muscle endurance. EMS has pain management attributes in helping muscle related pain, such as a spastic muscle, sore muscles, or tight muscles.
There is also something called a TENS unit (Transcutaneous Electrical Nerve Stimulation), which is not the same as a EMS unit (Electrical Muscle Stimulation). A TENS unit is predominately used for acute and chronic nerve related pain conditions. (Injury)
E-stims and TENS units both relieve pain by sending electrical impulses through the skin to nerve fibers and/or muscles. They suppress pain by blocking the pain signals before they reach the brain. The electrical impulses travel through wires connected to electrodes, which are placed at strategic sites on the body. (Think: lower back injury.) A TENS unit, which targets nerves, works via two different mechanisms. One, electrical stim of nerve fibers can block a pain signal being carried to the brain. If the signal is blocked, pain is not perceived. Second, the unit helps the body use its own mechanism for suppressing pain by releasing endorphins in the brain, which act a natural analgesic. A TENS unit operates at a lower frequency (Megahertz) than an EMS, which treats a deeper, larger areas.
I’ve had a lot of personal experience using a TENS unit for acute and chronic low back pain. I thought it would be a bunch of crap, but it actually does work by confusing and disrupting the brain’s ability to “read” nerve pain signals. I’ve had some awesome results from something not much bigger than a cell phone.
And yeah, first post … Been lurking a lot. My prof. can fill you in …
Cappy
For massage, you might see if there’s a massage therapy school in your area. Towards the end of training the students have to perform many hours of massages, so the schools often offer them on the cheap. I go to one nearby that does a one hour massage for $35.
I can not speak highly enough of Ice baths and Ice cold showers.
and GPP or calisthenics.
I got into the Ice baths in college wrestling … and Judo.
and not that I am getting O-L-D I need to use the Ice showers more.
Ice on the head, neck and face, do allot for me… as does ice on the feet.
If you can take it maybe you need hands or feet in an ice bucket.
ouch.
some good body weight conditioning stuff in the morning really really helps.
to move toxins out of the muscles. I will combine this with some yoga and pilates corrective postures .
I need to do so to keep flexibility. 36 is not old, yet but I need it.
And I do lots of ball work… not an inflatable… but a hard small tennis ball
like a foam roller but more directional. hips, low back,
lay on it and roll or use it in your hand.
I try to get a good massage as well, it helps that I went to school for that ,
( but not for a living)
so I can often do trades with other massage therapists - they need work too.
and when I have time I try to nap too.
kmc
[quote]Capacity wrote:
Xen Nova wrote:
some more info on the e-stim shit though please…
Ah! I might be able to enlighten you …
An EMS is designed to prevent or reduce muscle atrophy. An EMS also helps by increasing blood flow to muscles, increasing range of motion, increasing muscle strength, as well as enhancing muscle endurance. EMS has pain management attributes in helping muscle related pain, such as a spastic muscle, sore muscles, or tight muscles.
There is also something called a TENS unit (Transcutaneous Electrical Nerve Stimulation), which is not the same as a EMS unit (Electrical Muscle Stimulation). A TENS unit is predominately used for acute and chronic nerve related pain conditions. (Injury)
E-stims and TENS units both relieve pain by sending electrical impulses through the skin to nerve fibers and/or muscles. They suppress pain by blocking the pain signals before they reach the brain. The electrical impulses travel through wires connected to electrodes, which are placed at strategic sites on the body. (Think: lower back injury.) A TENS unit, which targets nerves, works via two different mechanisms. One, electrical stim of nerve fibers can block a pain signal being carried to the brain. If the signal is blocked, pain is not perceived. Second, the unit helps the body use its own mechanism for suppressing pain by releasing endorphins in the brain, which act a natural analgesic. A TENS unit operates at a lower frequency (Megahertz) than an EMS, which treats a deeper, larger areas.
I’ve had a lot of personal experience using a TENS unit for acute and chronic low back pain. I thought it would be a bunch of crap, but it actually does work by confusing and disrupting the brain’s ability to “read” nerve pain signals. I’ve had some awesome results from something not much bigger than a cell phone.
And yeah, first post … Been lurking a lot. My prof. can fill you in …
Cappy[/quote]
Imma say it like dude from 40yr old virgin
“Aight i don’t know what the fuck you just said using all those big words so imma take it as disrespect… when i come back, all y’all gettin clapped up, chitty chitty BANGBANG mothafucka”
JK, thank you for the explanation lol
I have bumped up the stretching, taking hot cold showers, and napping. The effect has been ridiculous, I thought I was training hard before. I’ve brought it to the next level. Thanks for the responses. Also thank you for personal experiences not just article quotes…
Xen, any opinion yet on if its the citurlline malate or the beta alanine?
Now that I’ve got a baseline i’m going to bump up my fish oil dose, and maybe start Beta Alanine.
Out of curiosity, a couple of folks have talked about beta alanine. I’ve not tried it because it’s a bit costly IMO, but I was noting that Coach Poliquin sells it among his rather extensive supplement line. I’ve not tried any of his supps…any opinions on quality?
Check out this
http://www.T-Nation.com/readArticle.do?id=459557
Look more to the last three steps…I have been doing the ice message…just can not get my self to get into a cold bath…
I forgot about Arnica-
Its an herb that helps with pain… strains stiffness…
I use it on an elbow with some tendonitis
it comes in a gel or cream and chewable tablets.
I use both…
and the Ice baths. work better than the shower…
yes turning off the hot water in a shower is insane,
but the bath so much more so.
and better results.
kmc
epsom salts in the tub, that’s key for muscle recovery.
Active recovery helps me alot. I didn’t realize it, but there’s not really a day that goes by that I’m not doing something anymore, be it Gojuryu class, an MMA workout, lifting weights, and on “off” and endurance days I try to shadow box at least (4) x 3 minute rounds with 1 min. breaks. Has truly helped my recovery time… as someone else said, sitting around waiting to not be exhausted doesn’t do anyone any good.
I’m a big fish oil and green tea proponent too.
And I seriously need to stretch more.
Oh and funny nobody mentioned this before:
Good sex, of course.
Blue balls are the epitome of a tense, frustrated and unrelaxed body.