Ways to relieve muscle soreness

Subject: Ways to relieve muscle soreness Sun Nov 25, 2007 7:11 pm

By Vince del Monte

"....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.... "

Subject: Re: Ways to relieve muscle soreness Tue Dec 25, 2007 1:26 pm

I have this problem after training legs
After blasting them i go on the treadmill for around 15-20 mins at a steady pace but still for around 3 days after my legs are killing me,it inter fears with my work and daily life,its really is annoying and embarising walking around as if i have laid a log in my underwear.
never tried the ice packs and cold and hot showers will give that a go to see if it helps