Anyone got any tips, or ways on how to get rid of sorness from working out, quciker?
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RH:
I was asking a similar question not long ago. Some things I know will help are; hydration, proper diet, a consistent sleep pattern, light aerobic activity after workouts, gentle stretching. One other thing that that I've been using and recommending to athletes the past couple of years is the use of foam rollers. Your health club will most likely have them, or you can purchase them on-line fairly inexpensively. They allow you to self massage just about any sore muscle.
I was asking a similar question not long ago. Some things I know will help are; hydration, proper diet, a consistent sleep pattern, light aerobic activity after workouts, gentle stretching. One other thing that that I've been using and recommending to athletes the past couple of years is the use of foam rollers. Your health club will most likely have them, or you can purchase them on-line fairly inexpensively. They allow you to self massage just about any sore muscle.
My wife and my son use Glutemin. Not sure I spell it corectly. My wife gets a sore back and swears by it.
I was just reading about this in a training book I have. The soreness comes from tiny muscle tissue tears and lactic acid build-up. One good way to reduce the soreness is to warm-up and stretch before working ouot followed by a cool-down and stretch after the workout is done. But the best way to adjust to the soreness simply by getting used to it. After a while of training you won't feel any discomfort once your body is used to the workout intensity.
icy-hot, drinking lots and lots of water...Make sure you get a good warm up before you work out, and stretch after your workout, and stay hydrated through-out your workout...
Its not the size of the dog in the fight,
Its the size of the fight in the dog.
Its not the size of the dog in the fight,
Its the size of the fight in the dog.
Soreness is caused by unaccustomed stimulus.
3rdenerationnation and longhornbaseball gave some great tips.
In addition, contrast baths/showers and built in recovery days help tremendously.
Recovery days do not mean sit on your butt and eat chips, as many do.
Light activity such as jump rope, med ball training, hip mobility and static stretching should be the focus. The goal of these methods is to increase blood flow throughout the body, which will assist in rebuilding and repairing.
3rdenerationnation and longhornbaseball gave some great tips.
In addition, contrast baths/showers and built in recovery days help tremendously.
Recovery days do not mean sit on your butt and eat chips, as many do.
Light activity such as jump rope, med ball training, hip mobility and static stretching should be the focus. The goal of these methods is to increase blood flow throughout the body, which will assist in rebuilding and repairing.
rh,
What Jon is referring to is commonly called 'Active recovery' whereby you are not literally training or working out but you are active. Passive recovery is like taking nap or gettting your required amount of sleep at night.
Using a swimming pool as a recovery tool os an often overlooked thing too. Sometimes hard to find this time of year though unless you have the hook up of an indoor facility.
Foam rollers or another product called "The Stick" work wonders for moving waste products out of the muscles and promoting recovery.
DOMS or delayed onset muscle soreness is usually a function of the intensity level of the training but can also come about due to insufficient recovery/regeneration and/or dehydration.
Jason
www.360performance.net
What Jon is referring to is commonly called 'Active recovery' whereby you are not literally training or working out but you are active. Passive recovery is like taking nap or gettting your required amount of sleep at night.
Using a swimming pool as a recovery tool os an often overlooked thing too. Sometimes hard to find this time of year though unless you have the hook up of an indoor facility.
Foam rollers or another product called "The Stick" work wonders for moving waste products out of the muscles and promoting recovery.
DOMS or delayed onset muscle soreness is usually a function of the intensity level of the training but can also come about due to insufficient recovery/regeneration and/or dehydration.
Jason
www.360performance.net
icy hot works wonders
i definitely agree with ARbaseball4, icyhot is the best for muscle soreness, especially after pitching.
Ever had the prank pulled on you where someone puts Icy Hot in your jockstrap? Whoa baby!!
Woody,
That is cruel, just cruel.
But VERY funny to witness!
That is cruel, just cruel.
But VERY funny to witness!
kerry posted a couple of great workouts for soreness a couple of years ago. blood flow workouts. we've used them the last 2 seasons and our kids swear by them. claim they work.
Do you by any chance have a web site with these or can explain any of them?
A regeneration workout and light throwing work great. There have been numerous studies done that show that Icy/Hot and other topical creams do not penetrate very deep and the relief is mainly psychological.
Basically it is only good for the jockstrap prank...which penetrates just deep enough!
Jason
www.360performance.net
jason@360performance.net
Basically it is only good for the jockstrap prank...which penetrates just deep enough!
Jason
www.360performance.net
jason@360performance.net
Tough to explain on a forum. There are a few DVD's/websites that go over these topics.
I second the L-Glutamine suggestion. Both before and after workout (with a protein shake). The L-Glutamine aids in protein absorbtion.
The L-Glutamine suggestion is good however there are many parents and coaches who discourage players from taking anything or supplementing in any way, shape, or form.
For these I suggest increased fluid intake and the use of manual techniques.
Jason
www.360performance.net
www.frozenropestx.com
jason@360performance.net
For these I suggest increased fluid intake and the use of manual techniques.
Jason
www.360performance.net
www.frozenropestx.com
jason@360performance.net
Water and some sports drinks are mandatory. Fergie Jenkins take salt tablets on hot days and it keeps his strength up by reaplacing lost salt.
Sometimes our beliefs are based on false imformation. We do nothing without doctors advice and my wife works for Shopper's Drug mart. Get great advice and warnings if she needs it. The things we give our son are rarely given are not drugs. Even protein drinks can hurt your kidneys if taken in too large a dosage. Too much of almost anything can be harmful.
My son is one heathy young man,never sick except an occasional cold. He drinks tons of water and some electrolite drinks when needed. Takes asprin after a stint on the mound (4 innings +),runs poles,ices when needed and does everything that his Doc recommends.
Sometimes our beliefs are based on false imformation. We do nothing without doctors advice and my wife works for Shopper's Drug mart. Get great advice and warnings if she needs it. The things we give our son are rarely given are not drugs. Even protein drinks can hurt your kidneys if taken in too large a dosage. Too much of almost anything can be harmful.
My son is one heathy young man,never sick except an occasional cold. He drinks tons of water and some electrolite drinks when needed. Takes asprin after a stint on the mound (4 innings +),runs poles,ices when needed and does everything that his Doc recommends.
Yes sir Bobble you are correct that too much of a good thing can be harmful.
I am glad we are beyond the salt tablet days! Electrolyte replacement is important especially as it heats up.
I am glad we are beyond the salt tablet days! Electrolyte replacement is important especially as it heats up.