Soreness After Leg Workout

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Sree88

Joined: Jul 13
Posts: 4

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Posted: 15 Jul 2013, 04:34
Guys.. Can anyone suggest the best ways to reduce muscle soreness after the workout , spc. leg workouts.. My thighs are killing me after doing squats and lunges.

Any help appreciated and thanks in advance.
"No Matter How Slow You Go, You Are Still Lapping Everybody On The Couch"
Rita41

Joined: Apr 13
Posts: 186

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Posted: 15 Jul 2013, 08:57
Have you just started working out? If so the soreness will dissipate.

Delayed onset muscle soreness sucks but "pain means change". Make sure that you give your muscles a good stretch after your workout. Drink ALOT of water to help flush out the lactic acid. I find having a banana or two throughout the day afterwards helps as well. If you are very uncomfortable as in finding it difficult to get in and out of the car (been there done that)...a nice soak in Epsom salts, ibruprofen and icing help too.
kkd1125

Joined: Apr 10
Posts: 323

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Posted: 15 Jul 2013, 11:44
I agree with all of Rita41's tips. I was just going to suggest the Epsom salts as well. Nothing like that burning quad feeling when it hurts to just sit down and get up off the toilet, eh? Ha ha!
AStach

Joined: Nov 12
Posts: 12

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Posted: 15 Jul 2013, 13:46
In addition to the other inputs, there is a tea I drink from Whole Foods that is for muscle soreness...its written on the box.

Don't eat more than 1 banana a day if you are watching your sugar in take.
RadarContact

Joined: Jul 13
Posts: 2

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Posted: 15 Jul 2013, 23:17
Yes Rita is spot-on. But about 7 mos ago I started drinking a protein shake (~24g of protein) and eat about 45 grams of simple carbs (and 5 grams creatine, optional) immediately after a hard workout, and I NEVER get sore any more. No matter what I put myself through.
Sree88

Joined: Jul 13
Posts: 4

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Posted: 16 Jul 2013, 00:04
Thanks Rita41 for your comments.. I have been working out for the last 2 weeks... But, I squatted for the first time 2 days back. Now..as kkd1125 said, i find it extremely difficult to even get up from the toilet, climb down the stairs and even find it hard to pick something from the floor..

"No Matter How Slow You Go, You Are Still Lapping Everybody On The Couch"
LindzGetsFit

Joined: Aug 12
Posts: 20

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Posted: 16 Jul 2013, 10:32
Have tried icing/warm compress? Or take maybe take Tylenol for sore muscles. If the pain is that bad i would suggest seeing a doctor.
mrspackrat

Joined: Aug 10
Posts: 545

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Posted: 16 Jul 2013, 11:48
Low fat chocolate milk is a great after a workout for muscle recovery. It's got the right protein to carb ratio. I would also make sure you are doing a proper warm up/cool down.
this damn tracker below hasn't been right in months! My current weight is 137!
Sree88

Joined: Jul 13
Posts: 4

      quote  
Posted: 16 Jul 2013, 23:51
LindzGetsFit wrote:
Have tried icing/warm compress? Or take maybe take Tylenol for sore muscles. If the pain is that bad i would suggest seeing a doctor.

Tried the warm compress, and its much better now. Thank You..
"No Matter How Slow You Go, You Are Still Lapping Everybody On The Couch"
Sree88

Joined: Jul 13
Posts: 4

      quote  
Posted: 16 Jul 2013, 23:53
mrspackrat wrote:
Low fat chocolate milk is a great after a workout for muscle recovery. It's got the right protein to carb ratio. I would also make sure you are doing a proper warm up/cool down.


I warm up by walking oh the treadmill for 10-15 minutes and then cool down with some easy yoga poses and basic stretching.. Hope I'm doing it right.. Thanks for the Chocolate milk tip, shall try this! Smile
"No Matter How Slow You Go, You Are Still Lapping Everybody On The Couch"
DangerGraing...

Joined: Dec 12
Posts: 22

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Posted: 26 Jul 2013, 13:36
try to continue to move as much as possible, you'll find that when you sit for long periods everything stiffins up. So moving around will help in the long run but will be tender at first. No Pain, No Gain
LIKE A BOSS
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 26 Jul 2013, 13:46
Gradually ramping up your exercise means less pain, less chance of injury, and improved likelihood of sticking with the program long-term. The absolute worst thing you can do as far as fitness progress is concerned is to get injured, so I make every effort to avoid that.
Carl9397

Joined: Jul 13
Posts: 1

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Posted: 26 Jul 2013, 18:29
All those tips are good but for real recovery I would advise you to take 5 grams of l-glutamine and a vitamin d supplement.
Rita41

Joined: Apr 13
Posts: 186

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Posted: 26 Jul 2013, 19:09
I've never tried that. I checked my post-workout protein drink and it has l-glutamine (not quite 5 g) but maybe that' why I haven't had any DOM's since using it. Some workouts are all lunges and I was surprised not to be walking like an android but I knew I've been getting stronger so I thought that was it. I haven't had much of a hiatus from working out in over a year so that helped too. I always take vitamin D
Rita41

Joined: Apr 13
Posts: 186

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Posted: 27 Jul 2013, 11:25
Another thing I have is a rumble roller. I got it originally when I started P90X2 and it is really good at getting at those hard to reach tight muscles. You can do a deep tissue massage at any time.



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