Sore muscles?

dlofnep

After a night of intense training, what do you lads use on your body to avoid feelign it the next day? Is there anything I could use to soak in the bath with? I've been out for so long that my body isn't used to grappling at the mo.

columok

after using heat with limited results I started icing any sore spots for the first 24 hours. Works a treat. Takes down the swelling. Deep Freeze.

dlofnep

Deep freeze, is that like a spray or what?

columok

You can get in gel (or cream not sure) or spray. The spray is easier to manage though I understand its less effective. I mistook it for deodorant once. Owwww....

dlofnep

Ouch, I'll have a look for the gel later. Cheers Colum.

cade

after the much needed cold bath to cool down the swelling muscles i just apply a bit of Tiger Balm, cool stuff smells just like Vicks mmnn. hot stuff though.

dont think it'll work for me this time though, face and neck in pain, well thats what i get for comeing off a wakeboard at 30 mph and landing on my face,

dlofnep

Ouch.

Clive

Ice bath then hot bath and repeat is recommended.

I just prefer to go for a pint.

dlofnep

Alright thanks guys.

memphis

dlofnep wrote:

Is there anything I could use to soak in the bath with?

May be obvious..... but Radox!!! Sorry, not trying to be smart, but radox is the best bet. Works wonders for me anyway!!!

Kevin_rc_ie

no the "smart" answer would have been water. it's good to soak in water in the bath.

memphis

Kevin_rc_ie wrote:

no the "smart" answer would have been water. it's good to soak in water in the bath.

LMFAO

True, too true!!! Water is always good my friend!!

On a serious note, ya could try a drop of lavender in hot water and soak in it for awhile.

dlofnep

I got radox! I love it.. Was thinking of some alternatives.

Kevin_rc_ie

the lidl cheaper version?

dlofnep

LIDL is the devil.. Cheap though!

BlackBeltDave

If my fists are soar after a night of training sometimes I think that they are too weak. I try to condition my hands. I use old karate ways of making bone bleed out of the bones to give me harder hands.

dlofnep

Dave, their is nothing wrong with my knuckles. My muscles were the problem as I was out of training for a considerable amount of time due to an injury and overdid it in training and strained my muscles.

BlackBeltDave

Hey john maybe you know this but there is a ways that you can make your neck really strong by toughening up the muscles and bones. you have to repeteadly hit the neck over and over again and it becomes tougher. that migfht help your problem

dlofnep

I think I'll avoid chopping myself repeatedly to the neck Dave but thanks anyways. Conditioning and training over time will get my body used to training again. It's just the time off that causes them to be strained if I overdo it.

dub1dude

I usually find a warm up of 40 minutes and a cool down of 30 minutes is a good remedy for you muscles not being sore.

But if you're constantly being hit, then the muscle is bruising, you'd have to get an anti-coagulant cream, plenty out there.

If I do have sore muscle I usually use a deep heat cream or Tiger Balm. A couple of treatments and it's brand new. Or heat packs. Just stick it to you and it works away. Heat separates the muscle allowing the blood that's pushing it apart and causing the pain to seep out.

The other problem is if you get that muscle strain on the arm or legs it feels horrible, very uncomfortable. Sometimes the muscle will roll over the bone. So I use the knuckle of my thumb to run down my arm and get the muscle to the proper side of the bone.

Failure of that always leads me to a nice relaxing swim and a jacuzzi. If you can make friends with a massuist and get a massage for free it's wonderful. Your body is like anything, everynow and again it needs a service.

dlofnep

Thanks dub.

PJG

Don't bother with that radox stuff, all it is salt with some perfume added (unless of course that appeals to you). Just get a bag of sea salt from the supermarket and add to the bath.


Most of this was said already

If you’re after having a real hard session and need to recover quickly

Cold shower
Hot Bath with lots of sea salt
Cold shower
Hot Bath with lots of sea salt

This will help your muscles get rid of all that lactic acid and your good to go again the next day.

dub1dude

dlofnep wrote:

Thanks dub.

Yaay we agree on something.

Don't forget latic acid is toxic. The body has two ways to use glucose, aerobic and anaerobic glycolysis. Aerobic glycolysis is more efficient because electrons which are liberated from glucose are transferred to oxygen. This process produces energy which the cell can trap as ATP. When there isn't enough oxygen, the cell needs some other way to dump these electrons or the system will back up and stop. The cell dumps these electrons into pyruvic acid, a product of glucose, converting it to lactic acid.

Lactic acid is a waste product which results from anaerobic glycolysis. However, the liver can convert it back to glucose by gluconeogenesis. BTW, the "lactic acid burn" that you get when you go anaerobic is not the result of the high levels of lactate in your blood. It results from the drop in pH of the blood which results from dumping acid into it. You'd get the same symptoms from anything that produced acidosis.

First, lactic acid clears from the blood and tissues (and pH recovers) very quickly after exercise. Claims such as the need for massage to remove lactic acid hours after a workout are simply wrong. (Massage can certainly be beneficial, but it isn't needed to get rid of lactic acid.)

Second, the reason that lactic acid levels increase dramatically above the so-called anaerobic threshold are uncertain. Two main theories are usually proposed:

Some folks think that lactic acid increases because, as the body no longer has enough oxygen to meet all of its energy needs, lactic acid production goes up. (BTW, even when you've gone anaerobic, you're still processing lots of oxygen. It simply isn't enough to meet all your needs.) According to this theory, lactic acid levels simply reflect the rate of production.

Another theory (which is getting a lot of support) focuses on the rate of lactate consumption rather then production. Lactic acid which is generated in a working muscle is being consumed in other tissues, such as the liver and other muscles. The level of lactic acid in the blood is effected by both the rates of production and consumption. As the working muscle works harder, it produces more lactic acid. This is balanced by the abilities of the other tissues to consume more lactic acid. However, when the rate of production of lactic acid is greater then the fastest rate at which other tissues can consume it, blood lactic acid goes up dramatically.

To understand this better, think of a bucket with a hole in the bottom. You turn on the garden hose and direct the stream into the bucket. The bucket starts to fill with water, but water is leaking out the hole. As the water level goes up, the water leaks out faster. When the leak is running as fast as the hose, the level stabilizes. Increase the flow from the hose a little and the bucket will fill a little more until the leak is now going as fast as the hose again. However, if you increase the flow from the hose too much, the rate of the leak will not be able to match it. The bucket will fill up and overflow.

The flow from the hose is like the production of lactic acid from the working muscle, the level of water in the bucket is like the blood lactic acid level and the leak is like the tissues which are using lactate. When the rate of production of lactate exceeds the rate at which it can be consumed, the blood lactic acid shoots up and you go anaerobic.

As far as what you can do about it, there are some folks who think that general fitness and regular anaerobic exercise can improve the abilities of your nonworking muscles to consume lactic acid.

Sodium bicarbonate buffering has been suggested for people to neutralize lactate (lactic acid) buildup during high intensity weight training. The MAJOR problem is that since it is sodium bicarbonate, taking it will jack up your sodium levels incredibly. One teaspoon is something like twice the daily maximum and effective buffering requires a good bit more. I considered the idea of using Calcium Carbonate, but apparently bicarbonate is effective at a different pH range and CaCO3 would not have the same benefits. And remember, high sodium levels contribute directly to high blood pressure, which is not a good thing when training hard.

dlofnep

I feel edumacated.

Colm_OReilly

Ice sprays are next to useless. Since they are a mist and have a high specific heat capacity they evaporate very quickly. They only serve to cool down the surface and do very, very little for the muscle.

Ice is actually the highest treatment as recommended by sports injury experts.

Kevin_rc_ie

Did someone mention the Glycolytic pathway?

dub1dude

That is beautiful. Absolutely gorgeous.

dlofnep

Is that a recipe for cake?

damo

do a google on 'hydrotherapy' john, really gets the blood flowing, very good for sore muscles

dlofnep

Thanks Damo.. Are you coming out to train with us sometime soon?

damo

yeah ill definately head out....you training this week?

dlofnep

I'll be out next saturday. Working lates so can't make it during the week.

Kevin_rc_ie

I've a sore elbow. I always have a sore elbow after training because people always arm bar me and i squirm out. but this is because Twokings mick, who surprisingly enough, isn't a girl (don't know why he was pretendning to be in the first place) "slammed" me.