Aching Pains

MarkJD

My fitness is really really poor but i recently joined a MMA gym and have been down for one BJJ class. I guess you could say im over the hump of getting off my arse and doing something.

After a bad injury last year and many months nursing it i became a couch potato and my fitness fell to a pathetic level which i came to realise during this class. I usually play Astro Football 2/3 times a week but this was something different, a whole new level of intensity and workout.

Just wondering is there anything i can do for the aching pains all over? I dont mean to come across as a whingey baby but god damn i feel like a decrepid 100 year old. I know its due to using muscles all over my body i havnt used in so long but i wanted to try make it down for 2/3 classes a week but that first class was on Monday and Astro last night but i feel like i can barley walk this morning.

Is there anything i can do other than taking it slowly and building it up slowly? Using heatpacks or anything?

TommyKnocker

Hi Mark

This sounds like Delayed Onset Muscle Soreness (DOMS) and is usual after starting/starting back training.

I find it usually peaks on the second day after the exercise that caused it. So if you were trainig on Monday, then the stiffness and soreness should start to abate from this evening onwards.

Things that would have helped are

• Stretching and foam rolling after the workout
• A 20 minute soak in ice cold water (Seriously)

However this long after the onset all you can really do is suck it up. It will get easier from here on in if that si any consolation

You can still go training tonight if you want. Just make sure to warm up well and don't go hell for leather in training. Go about 75%-80% and stretch and warm down afterwards.


Best Regards,

M

MarkJD

Hey M,

Thanks for the reply..

I didnt think about the ice cold bath something to definately consider. We did some stretching and warm downs after the workout. I did find in football last night as soon as i started playing that the pains seem to go straight away or the adrenaline kicked in and i didnt notice. As soon as i stopped thought they came right back.

I figured its just a case of sucking it up until it gets better but wanted to ask and make sure there wasnt anything i could do to make the transition to doing the workouts better ha ha.

I wasnt sure if going too much too soon would make it worse!

Thanks again!

YamaMotoYama

MarkJD wrote: »

Hey M,

Thanks for the reply..

I didnt think about the ice cold bath something to definately consider. We did some stretching and warm downs after the workout. I did find in football last night as soon as i started playing that the pains seem to go straight away or the adrenaline kicked in and i didnt notice. As soon as i stopped thought they came right back.

I figured its just a case of sucking it up until it gets better but wanted to ask and make sure there wasnt anything i could do to make the transition to doing the workouts better ha ha.

I wasnt sure if going too much too soon would make it worse!

Thanks again!

I train a lot... and have found that a protein shake straight after training (along with the recommended stretching) aids recovery immensely.

Holland and Barrets have their protien on half price at the moment so getsome while its going cheap.

MarkJD

YamaMotoYama wrote: »

I train a lot... and have found that a protein shake straight after training (along with the recommended stretching) aids recovery immensely.

Holland and Barrets have their protien on half price at the moment so getsome while its going cheap.

Thanks for the info, would you have it as soon as the workout is finished or say when you get home after a shower or whatever?

Also would people reccomend eating dinner before or after training?

YamaMotoYama

MarkJD wrote: »

Thanks for the info, would you have it as soon as the workout is finished or say when you get home after a shower or whatever?

Also would people reccomend eating dinner before or after training?

There is a window of about 20 mins after you finish training in which your body is most open to absorbing the protein... so its best to do it within that time. Its a really quick way of replenishing your body... and takes 30 seconds to mix and drink.

In terms of eating... I try to eat before training (usually 1 hour or so) coz you are going to need fuel to train, and then just do the shake after.

Anyway - thats my take on it...

MarkJD

YamaMotoYama wrote: »

There is a window of about 20 mins after you finish training in which your body is most open to absorbing the protein... so its best to do it within that time. Its a really quick way of replenishing your body... and takes 30 seconds to mix and drink.

In terms of eating... I try to eat before training (usually 1 hour or so) coz you are going to need fuel to train, and then just do the shake after.

Anyway - thats my take on it...

Perfect ill give it a go, in Holland & Barret am i just looking for Protein shake or anything in particular?

YamaMotoYama

MarkJD wrote: »

Perfect ill give it a go, in Holland & Barret am i just looking for Protein shake or anything in particular?

Whey protein.

[-0-]

I've a serious case of DOMS. Was in the gym Tuesday and hadn't had a weights session in quite a while (been doing lots of cardio the last few months). Tonight is the peak, or at least I hope it is cause I haven't been this sore in my life. Can't even touch my face with my left hand. I'm off on holidays tomorrow for 9 days. Some bloody sight I am!

MarkJD

[-0-] wrote: »

I've a serious case of DOMS. Was in the gym Tuesday and hadn't had a weights session in quite a while (been doing lots of cardio the last few months). Tonight is the peak, or at least I hope it is cause I haven't been this sore in my life. Can't even touch my face with my left hand. I'm off on holidays tomorrow for 9 days. Some bloody sight I am!

Haha i know exactly how you feel, i never felt so helpless last week. I seriously had trouble wiping my arse.

This week was so so much better. I picked up some of the Whey protein! Havnt used but had some dinner before the work out and found i wasnt as tired. Had two chicken breasts, cup of pasta and some tomato sauce and it fueled me much better for sure.

[-0-]

How long did it take for you to feel normal? I was hoping I'd be OK by Monday.

Goreygal

Soft tissues (muscle, ligaments, tendons) gradually tighten/stiffen as the body cools down/becomes less active hence why stiffness is always worse in the morning and why you can feel this effect after introducing mucles/joints to new stressors.

Warming up the muscles through activity (or heat packs for spot warming) will loosen them up again hence the effect of football. Ice baths are usually on recommended for atheletes in high intensity activity to counter act the inflammatory process that triggers (it's commonly used by the Riverdance dancers, they stand in a bin of ice).

You also need to take into account that a lot of your muscles will have contracted during your period of no exercise so if you find that you start getting persistent joint aches that don't fade in the 24-48 hours after exercise you may want to consult a physio.

Gg :-)

MarkJD

Well i did the training session on Monday. This was my first time for a workout like this in probably 3 years. I was ok on Tuesday just a little sore and thought i had cheated it all. Wednesday rolled around and i was in agony. Thursday was worse again but it just faded and gone by Friday night.

This week again did on Monday and was fine Tuesday. Wednesday i was a little sore but nothing like last week. Sore neck / back this week more so.

http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

Thats a good read. Invest in one of those hot/cold packs. It was a life saver. I preferred to use it cold out of the freezer not sure whats the best method though but i felt good after it haha!

Goreygal

Might find this helpful

http://www.backcare.org.uk/CMS/files/106%20Hot%20and%20Cold%20Therapies.pdf

MarkJD

Good read thanks!

I was only arguing with my oh the other day. Her mother suffers with sciateca and i suggesting using the the pack cold rather than hot.