Muscle Pain

tonto24

Hey guys, posting for herself as shes not on boards.
She's doing a boxercise class twice a week. Has been doing it for a good month now. Following day whole body in agony! Doesn't use any supplements or anything like that. Should she start using recovery protein or something like that or what do people think?

Alf Veedersane

Is it not even lessening at all?

tonto24

Not really, shes pushing herself hard to be fair. Following day shes in pain.

Dfmnoc

ice bath after training

Alf Veedersane

Is she doing it on consecutive nights?

tonto24

Dfmnoc wrote: »

ice bath after training

Not available.

Alf Veedersane wrote: »

Is she doing it on consecutive nights?

No Tuesdays and Thursdays.

are we talking muscle soreness, like gluts, quads biceps etc, you'd typically feel after a first week as a newbie, or after a break from training?

If so we're talking delayed onset muscle soreness. I get it really bad on my leg day, for 4-5 days after. UNTIL!! I started foam rolling all the major groups as a cool down. it's like it squeezes all the crap out of your muscles.

I remember watching karolina kluft on a video throwing up after a session literally convulsing on the deck in a snowy Swedish outdoor session.
She explained that the lactic build up was such, it may kill a normal person if they experienced it to such a degree as she does daily!! A bit dramatic but this is the stuff that causes or contributes to DOMS.

I'm prepared to be schooled on this cos I've only read up on some theories
but I believe that's it.

Bottom line, you can lessen the affects of it with ice baths, good nutrition and stretching with foam rolling but some people just get it worse.

Mellor

rusty cole wrote: »

A bit dramatic but this is the stuff that causes or contributes to DOMS.

I'm prepared to be schooled on this cos I've only read up on some theories
but I believe that's it.

It's not lactic acid. That's just one of those things that was mixed up along the way.

Lactic acid, is used for energy during exercise. At a certain point it builds up faster than it can be cleared. This causes the burning sensation during exercise. Post exercise it clears in 30-60mins. DOMs kick in and go on much longer.

It's believed to be caused by eccentric contractions, and/or microtrauma to the muscles. But the exact mechanism is unknown I believe.

ya see that OP, a wealth of knowledge at your fingertips!

yeah I remember the whole aerobic and anaerobic mechanism in school alright.

so we all agree, it's a pain literally and not one easily solved then by the looks of it so far.

Tar.Aldarion

I find foam rolling really lessens the length of any pain. "Recovery protein" sounds like nonsense.

Alf Veedersane

If it was just DOMS, I wouldn't expect it to be persisting to the same degree after a month of two classes a week.

thehamo

Alf Veedersane wrote: »

If it was just DOMS, I wouldn't expect it to be persisting to the same degree after a month of two classes a week.

There have been times when.I take a break from.gym work and go back to.it, that I literally cannot walk or.sit.down for a few days or raise my arms over my head. Very quickly dissappears after a few weeks. Ice baths have been falling out of favour of late, no concrete evidence to show that it has any positive impact, in fact a great deal of research has shown the contrary.

Alf Veedersane

thehamo wrote: »

There have been times when.I take a break from.gym work and go back to.it, that I literally cannot walk or.sit.down for a few days or raise my arms over my head. Very quickly dissappears after a few weeks.

That's why I was wondering if it was lessening over the course of the month.

It was the same when I used to go back full training after the off-season and I'd be in ribbons for days after the first couple of sessions but it would never have been anything like it a month after I started back.

deadybai

tonto24 wrote: »

Not available.

A cold shower can help also. You can also alternate between hot and cold in the shower.

Hot baths can also help with muscle recovery. Theres not a huge difference in recovery results between hot and cold baths. Ice baths are more popular because elite athletes use them to gain a little extra edge which is vital in an elite sport.

If you dont have ice just have a cold water bath.

She can also try foam rolling. I find this is great to loosen up the body. I usually do it before (Hurling) training on my legs and my muscles don't tire as easily. She can do it the next day after training.

Swimming is also another great way for a full body recovery. Look up swimming recovery exercises which you can do the next day .

On top of all this make sure she is getting enough protein. A gram per pound of bodyweight as a rule of thumb.

Mr. CooL ICE

I always thought the point of ice baths was to reduce the chances of joint swelling? Well, any swelling.

If it's muscle soreness, I'd avoid ice baths personally. A hot shower or warm bath with epsom salts might be worth a try, along with some stretching/mobility on her days off.

Lukker-

Plenty of good protein before/after to aid recovery.

A good night's sleep.

Do some light reps of the same exercise the next day, this loosens the muscles and will get rid of most of the pain and give you more mobility.

If her gym has a sauna or steam room I'd make use of it, relaxing the muscles can alleviate alot of tension.

The main thing is movement, if you stay static the next day its going to be far worse.

She should stop getting DOMS that bad in the next few weeks anyways as her body gets used to the training.

Caliden

Personally, I found my diet has the greatest effect on my DOMs. If my diet is **** after the gym and the following day, by the third day I'm crippled.

DOMs for me are normally the worst 2 days after. I'd agree to the foam rolling to a certain extent too and some light cardio just to get the blood flowing.

MartyMcFly84

You would be surprised how many muscle issues stem from proper hydration.

If she is pushing herself really hard perhaps rehydrating with electrolytes/salts is a good idea post workout. We loose more than just water when we sweat.

I find properly hydrating and supplementing with amino acids, zinc and magnesium help with my muscle recovery and reduce muscle soreness.

Normally DOMS are experienced when taking on a new activity or increasing intensity of existing activities. If they are persisting for a month now perhaps it could be a recovery or mineral deficiency issue.

tonto24

Thanks for the responses guys. Iv shown her the thread and let her come to her own conclusions!