Sore muscles after exercising

kassie

Hi guys

while sore muscles are a given after any exercise, i'm just wondering if anyone has any tips on how to help those muscles relax and soothe away the soreness in the days after exercising.

i started ashtanga yoga about 6 months ago and have been attending once a week for that period. The poses and stretches are getting more intense now and for the last 2 to 3 weeks i've found that my back muscles are taking longer to recover. My back always gave me trouble (sore muscles from over use and not being fit enough) over the years from years of horse riding (and falling off!) in my teens and early twenties to having children (receiving 2 epidurals, constant bending over changing nappies, picking up kids etc). Hence the reason i joined yoga - an attempt to strengthen my back.

My upper back has always carried alot of tension and stress and the muscles have always been tighter from years of horse riding. Ashtanga yoga requires alot of upper body strength and i want to try and avoid any injuries that might set me back.

can anyone recommend some simple stretching i can do at home to work through the muscles soreness and help relax them more. Any recommendations for any over the counter creams to help or in-bath relaxants? Would a deep tissue massage or a session of acupuncture be helpful?

thanks in advance

(ps - i'm not looking for any medical advice just general advice or tips)

GalwayGrrrrrl

If I was in the same position as you I'd see a physiotherapist for a couple of sessions- they will be able to locate the right muscle and give you safe stretches. Usually cost around 60 per visit and whenever I've had to go it has been money well spent.

Todd Gack

Use a foam roller before and after exercising

bonzo_k

I have practiced Ashtanga yoga for the last 16 years and I still get DOMS pains from time to time, especially if I start something different. I recommend you lessen the intensity of your practice, but practice more frequently, ideally at least 3 times per week.

Assuming your have DOMS, the pain in your upper back is usually due to upping the intensity of your backbends. Perhaps you are adding more vinyasas transitions into your practice, or you have started Urdhva Dhanurasana or Drop Backs. The inverted postures at the end of your practice are considered good counter poses to backbends, along with Paschimottanasana aka seated forward bends. Do these but hold them for 30 breaths.

If its not DOMS, you should see a physio.

kassie

thanks bonzo_k

the class i'm in is mixed so i'm only new to back bends (while others can completely drop back), camel pose is where i'm at. Our teacher encourages us to try the "next step" in each pose just to see where we are at, i tried wheel pose assisted with blocks propped up against a wall to aid the lift up, i can get up for a few seconds and down again but i haven't the strength yet to lift to the top of my head, wait, and then lift up into wheel. I'm reckoning this is where i might have over done myself like about 2 months ago we were trying standing half lotus forward bends when i lost my balance and without thinking i put my weight into my "lotus leg" to try and save a fall but ended up over stretching the ligaments in my knee :O . We always end class with an inversion


i will try to get in a practice or two during the week to see if that helps, if not i'll certainly check out the physio option