How to deal with stiffness/DOMS after concurrent training sessions

poconnor16

Hey - would love the advice of this forum on how to deal with feeling really stiff the day after a training session. Especially seeing as there seems to be some experienced MA on here.

I train in taekwondo Tues and Thursday and I play soccer socially on a wed. So thats three days of exercise. I know that this is not optimal, but its just how it is at the moment. I can handle feeling stiff for soccer because I'm fine after a good warm up. But the lack of flexibility really kills me on Thursday night TKD.
I always do a warm up and a cool down so I know thats correct. Its mainly my legs and my hamstrings that get really tight - last thing I want is an injury...

Any thoughts? Aside from giving up the wedn. soccer - eventually I will to take up TKD on a monday as an addition so I might see the same issue.

Thanks guys!:)

arybvtcw0eolkf

Is either the soccer or TKD something you've recently started training in?.

poconnor16

Soccer no - I always play once a week on astro and 11 aside in the summer. I did Karate years ago up until I was 18. Went back last year for 6 months but quit due to injury (brought on by poor instruction).

TKD is new to me, started last week.

Jason McCabe

You are going to get a certain amount of DOMS as you will be hitting muscles you have not used before.

Some Dynamic stretching or a good rub should help.

This should subside after a few weeks

Charlie3dan

You should be able to get over the stiffness with a good warm up. Maybe arrive at TKD a little earlier and work up a sweat before you even start just to get that extra bit of warm up in.

If it's DOMS it's not so easy to deal with but as Jason said above it should subside with time.

poconnor16

Cheers guys - I'm willing to be patient so will give it a good few weeks. I'm always afraid of wearing myself out before class but maybe I have to ramp up the warm up a bit.

Happy days in my youth when I did 5 classes a week!:rolleyes:

Doug Cartel

Your main problem is that you've just started, and starting any new physical activity will cause this - things should improve soon enough.

Getting a dose of protein and carbs in quickly after training, staying hydrated and getting a decent night's sleep help as well.

Pride Fighter

I'd go about this an old fashioned way. A bath with epsom salts after football on the Wednesday should see you right.

ColinJennings

Stretch after the class. I do after squad and it does wonders.

Jason McCabe

Pride Fighter wrote: »

I'd go about this an old fashioned way. A bath with epsom salts after football on the Wednesday should see you right.

an ice bath

poconnor16

Now dont laugh......but I dont have a bath just a shower - would a really cold shower help?
I got up on Friday morning and my hamstrings were sooooo tight.It took the weekend to recover, some very gentle walking etc. I'll just have to get used to it I suppose.

I am taking a pre sports and post sports drink, tonnes of water and cod liver oil supplement as well. This is only the second week of 3 nights training so will see how I feel by this friday. :rolleyes:

poconnor16

ColinJennings wrote: »

Stretch after the class. I do after squad and it does wonders.

I defo need to spend a bit more time on this after the Tues session and soccer in the Wed. Amazing how many people dont and you feel like you are being rushed away....

--amadeus--

You probably know this already but DOMS is caused by a combination of micro damage to the muscles and an accumulation of waster products in the muscles.

Ice baths are popular to help recovery but a lot of people get a lot of benefit from contrast showers. Start with a few minutes of warm water, then run the shower ice cold for a minute or two. Back to warm for a minute then hot water. Continue to cycle through the temps for as long as you can and at as high a pressure as possible. Aiming the water directly at the affected muscle will help maximise the massage effect. The idea is that the contrast in temperatures encourages the cappilaries to open up and flush away waste products.

A quick point on stretches - the British Medical Journal did a review and found:

Stretching before or after exercising does not confer protection from muscle soreness. Stretching before exercising does not seem to confer a practically useful reduction in the risk of injury, but the generality of this finding needs testing. Insufficient research has been done with which to determine the effects of stretching on sporting performance.

Stretching for increased flexibility in MA is one thing but there are very limited gains from a sports or injury perspective to a static stretching program before or after training.

poconnor16

Thanks Amadeus.....the hot/cold shower is something I have heard of but did not think of. I will definitley try this out and see if it helps.
I am keen to start stretching each day to gain flexibility, but I am restricted by DOMS at the moment. I guess I need to tackle one issue at a time.
Your info has been very helpful - thanks again

poconnor16

Thansk again Amadeus - hot/cold shower on the hamstrings has helped soooo much! I have zero pain this morning, and am very happy

pgibbo

poconnor16 wrote: »

Now dont laugh......but I dont have a bath just a shower - would a really cold shower help?

Sure why would you need a bath to take an ice bath - have a look at this!

MaybeLogic

pgibbo wrote: »

Sure why would you need a bath to take an ice bath - have a look at this!

That looks wheelie cold.

poconnor16

Birrrrrr, Co.Offaly!

You must be mad! Imagine the neighbours faces seeing me getting into the recycling bin out the back. Hahaha...:)

--amadeus--

pgibbo wrote: »

Sure why would you need a bath to take an ice bath - have a look at this!

That's a rubbish idea