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Do you know any ways to relieve muscle soreness?
(8549 reads) 
Question:
Do you know any ways to relieve muscle soreness? Any types of massages, or baths or anything you can do to relieve soreness besides getting quality nutrition? And if you recommend massages, what kind of massages?
Answer:
Just today, after my own upper body workout, I went up stairs to take a shower and I was so sore, I could barely take my shirt off and bring my hands to my hair while showering! Not good, because I have a 12 hour shift ahead of me! I would like to discuss why this happens first. If you just want the solution. Scroll down.
If you have had a similar experience than I applaud your
workout intensity. If you have NOT had this experience than
I have to question your workout intensity!
There are three main theories that result in muscle soreness.
Most muscle soreness occurs immediately following an activity
and than has a delayed onset effect. Immediate muscle soreness
is due to a buildup of metabolic by-products such as lactic
acid and a lack of sufficient oxygen (ischemia).
Delayed onset muscle soreness (D.O.M.S.), which begins
24-72 hours after an activity, is not yet determined.
There are three theories which will have an impact on the
degree of muscle soreness:
1. Muscle Damage. As a result of repetitive contractions,
microscopic tears occur within the muscle fibers themselves
creating pain and leading to inflammation, which creates
more pain.
2. Damage To The Connective Tissue. Microscopic tears occur
in the connective tissue particularly as a result of eccentric contractions,
which are contractions in which the muscle
lengthens rather than shortens. Downhill running and the lowering
portion of the exercise is also know as negative work or
eccentric work.
3. Ischemia/Spasm Cycle. The lack of oxygen and buildup
of metabolic by-products causes pain which causes the muscle
to spasm. This further reduces the oxygen available, increases
the metabolic by-products, and the viscous cycle continues.
Muscle soreness will occur when you push your limits,
'out do' yourself and expose your body to unaccustomed stress.
Combine this with either repetitive movements for extended
periods of time; using jerky or explosive movements; stretching
beyond normal range of motion and/or repeated eccentric
contractions and OF COURSE your muscles are going to be sore.
You just kicked the crap out of them!
***To Relieve Muscle Soreness ***
To decrease muscle soreness you need to focus on the following:
1. Increase the blood flow and oxygen to the damaged area (to
facilitate the breakdown of metabolic by-products, and the
removal of debris, and to speed nutrients to the cells for
healing).
2. Relax the muscles. Experiment with the following activities
to determine which one helps reduce and relieve your soreness
the quickest. Most likely it will be a combination and the
sooner you do them after you train, the beter.
A. Static Stretching. Focus on slow and gradual stretching.
Stretch each muscle just to where you begin to feel the
stretch then hold that position until you feel the
muscle let go. Do not bounce or force the muscle unless you
want to create more harm than good.
B. Light Exercise. Muscles that are not used will become
stiff and take longer to become pain free. Gentle,
non-stressful exercise will increase the circulation and
relax your muscles.
3. Massage. Good old fashioned massage acts much like
light exercise or gentle stretching by increasing your
circulation and coaxing the muscles to relax. The differences
are that with massage you need do nothing other than simply
enjoy, and the massage therapist can locate and work with
those areas of your musculature most in need of attention.
4. Cold. Cold water or ice breaks the pain/ischemia/spasm
cycle by increasing the circulation and interfering with
pain signals. Ice is also an excellent anti-inflammatory
agent and will greatly speed healing. I run my muscles under
cold water for 3-10 minutes after a workout.
5. Alternating Hot and Cold. Since the thought of hot
often seems more soothing it is included here, but in
combination with cold. Hot water will relax muscles and
increase circulation but will also increase inflammation
and swelling within muscle fibers. Therefore it is
important to alternate with cold and end with cold. This
can take the form of a sauna and swim, a whirlpool and cold
plunge, a hot and cold shower or a hot bath and ice.
After 3-10 minutes of cold, run the hot shower on your legs
for 1 minute. And than repeat a few times.
6. Movement In The Pool. Water supports your muscles and
makes them easier to use. If you are extremely sore it
will be easier for you to use your muscles in the pool
either walking, stretching, or gently swimming.
I trust that is more than enough to speed your recovery
and return to battle
"Skinny Guy Secrets To Insane Muscle Growth"
Vince DelMonte specializes in teaching skinny guys how to build muscle and gain weight quickly, without drugs, supplements and training less than before. Vince DelMonte is the author of No Nonsense Muscle Building : Skinny Guy Secrets To Insane Muscle Gain found at: www.VinceDelMonteFitness.com
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