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58

In general, training while sore is perfectly fine and usually beneficial, subject to a few caveats discussed below. Almost every serious athlete frequently trains while still a bit sore from the previous workout. Image from the wikipedia article: The first thing to understand is supercompensation: a short while after training, your muscles end up a bit ...


13

Prevent them from getting sore in the first place Bananas Eat bananas after a workout. A healthy source of potassium is essential to prevent muscle soreness. If you have ever drank (alcohol) heavily you may have also experienced muscle soreness. This is due to losing a lot of electrolytes (salt, potassium) due to the diuretic effects of alcohol. B ...


6

Think of it as a gentle meat tenderizer. But instead of weakening the muscle by pulverizing it, the added pressure and use simply promotes blood flow to massaged areas. Foam rollers are great recovery tools because they generate similar benefits as a sports massage, but can be performed by one's self.


6

From http://www.whfoods.com/genpage.php?tname=nutrient&dbid=90: What foods provide potassium? Potassium is found in abundance in many foods, and is especially easy to obtain in fruits and vegetables. Excellent sources of potassium include chard, crimini mushrooms, and spinach. Very good sources of potassium include fennel, kale, ...


6

A lot of the answer depends on your goals and the exercise you are doing. Our bodies are marvelous creations that can adapt to a wide range of stresses over time. However, there are a few principles you can use to apply to your exercise regimen: Muscle is torn down and exhausted while you exercise Muscle is built back up when you rest--usually ...


6

My suggestion is to make sure that you are doing the exercise properly. Grab a bar with a grip slightly wider than shoulder width, with your hands facing away from you. Hang all the way down. Pull yourself up until your chin is above the bar. Slight pause, before lowering yourself all the way back down. On the way up really concentrate on isolating your ...


6

Stretch, ice, heat, massage, ibuprofen & light activity There is no real cure for Delayed Onset Muscle Soreness (DOMS) and some of these suggestions are unproven (while some have been proven not to work) there is some science and lots of anecdotal evidence that these things will help. Stretching after your workout is a common practice which has many ...


6

Soreness is irrelevant. Do you feel like you got a good workout? When you look in the mirror do you like what you see? Are you meeting and exceeding your reasonable goals? These are the questions you should ask yourself if you want to know if you had a good workout. Don't worry about what the scale (you can gain weight, but look better) or the calipers ...


6

Immediately after (like within 30 minutes or sooner) dump a bunch of protein into your system. I like chocolate milk, but anything with protein and carbs and fluid is good. This helps your body recover faster as it starts off will all the raw materials it needs. If you can handle it, a cold bath (ice cold is optimum, but very hard to take) can help reduce ...


6

If the pain is in the joint, it is likely to be an inflammation based problem known as tendinitis. Tendinitis happens when you have bad form, inadequate warmup, poor equipment, and/or unbalanced work. There is likely some swelling, even if it's not visible on the surface. For the most immediate relief, the protocol I use is: Compress the joint--should ...


5

There are two major types of soreness From a very good workout Over training. Depending what is the cause of your soreness you have to take appropriate actions. If its of type 1, give it rest for roughly 4 days(infact it depends on the muscle/muscle group that is/are sore) to recuperate, do not work the muscle and strain it again. During the ...


5

Muscle soreness after exercise is a very common symptom of a strenuous exercise, and is usually indicative of a "good" workout, i.e. one in which you've stressed the muscles to the point at which they will grow stronger. The cause of the soreness is currently unknown. Previous hypotheses involving lactic acid and muscle spasms have been demonstrated to be ...


5

If you're getting a rash or hives from your thighs rubbing together or against the seat, there are several things you can do to help it: First, wear tighter shorts when working out. If your thighs can't rub together, they wont cause a problem. Wear fitness shorts - running shorts, biker shorts, etc. Try to avoid cotton and buy the ones that feel slippery ...


5

Given your history I would suggest that you think of yourself as a non-runner who is starting running. Your body has lost a number of running-specific adaptations and you need to rebuild them. There are good learn-to-run programmes on the web which take you from walking for 30 mins to alternating walking and running to actually running for 30 mins. For ...


5

Intense pain is an indication of injury. The biggest risks for people who come back after an extended layoff is usually (in order of decreasing likelihood): Recovery systems are not ready for the work yet Muscle tearing due to too much load Rhabdomyolysis After a long layoff your recovery and strength has gone down. In many ways you are back to a ...


5

There are a couple sources of pain, particularly for the lower back. These are: Delayed Onset Muscle Soreness (DOMS) Or injury--can be very small injury or a very bad injury DOMS is characterized by a dull soreness that can range from a general feeling of being "used" to a more intense feeling of soreness inside the muscle. Usually, after the same type ...


5

It is common for muscles to be more sore two days after a workout, rather than the next day. The phenomenon is called DOMS: Delayed Onset Muscle Soreness. Sometimes it manifests the next day after working out; sometimes it crops up after a day's delay. As Mark Sisson notes, we don't really know what causes DOMS physiologically: [D]espite its ubiquity, ...


5

Yes there are muscles between your ribs. They're called the intercostal muscles, though "soreness in ribs" might also be caused by soreness in your pectoralis minor (which connects to the front of the rib cage) or your serratus anterior (which connect your back to the side of your rib cage). A good hint that it's muscle soreness instead of connective tissue ...


5

It's called Delayed Onset Muscle Soreness (DOMS), and is a natural consequence of changing either intensity or volume on anything you are doing. It's temporary, and once you get used to the new regular workload you won't get it anymore. It has no effect on your ability to train or carry any risk of injury. It's simply uncomfortable. A little ...


4

This is most likely DOMS which is normal. Just ice it, do very light stretching, massage the muscles gently and rest. Symptoms should get better and you should be feeling fine in a day or so. I've had the same thing and occasionally get a client who gets really bad DOMS that they can't fully extend their arms. It sucks but it never ever even comes close to ...


4

Asymmetric pain usually means either some sort trauma-based injury (e.g. banging your knee) or muscle imbalance. Without more detail on your wife's habits it's difficult to say which, but I can give you a general idea of how to isolate it. If it is a trauma-based injury, the pain will typically be localized to a specific area (for example, the dorsal plane ...


4

It sounds like you have Delayed Onset Muscle Soreness, or DOMS for short. This is perfectly normal if you are performing long sets of pushups with proper form. Proper form being that your torso is board straight from your head to your feet. DOMS is more prevalent when you drastically increase your efforts for any muscle group more than it is used to being ...


4

You can find a lot of great information online - search for "recovery nutrition". There are two areas that are important: First, you need to rehydrate, unless you are one of those rare people who actually drinks enough to stay hydrated on the ride. Second, you need to replace your carbohydrate stores. There is a "golden window" after the end of exercise ...


4

The only thing DOMS has indicated routinely is: I'm working my muscles differently than I have before (usually a new variation of exercise) I've significantly increased either the intensity or volume of my training It only comes while your body is getting used to doing work. When you gradually increase volume or intensity, you may not get any DOMS or it ...


3

An ice bath may help against muscle soreness: The ice bath is thought to: Constrict blood vessels and flush waste products, like lactic acid, out of the affected tissues Decrease metabolic activity and slow down physiological processes Reduce swelling and tissue breakdown


3

According to this site: lower air temperature causes the air to constrict and result in lower pressure. The lower air pressure can cause the soft tissue around your joints to expand in response and it infringes on the joints, which can cause pain that radiates into the muscles Cold weather might also cause muscle soreness indirectly. First of ...


3

Soreness is a symptom, rather than the risk itself. One possible consequence of going too hard before your body is prepared is Rhabdomyolysis, where damaged muscle enters the blood stream. Although it is rare, it can be life threatening. Preventing it includes lowering weight, as you have done, lowering volume, and reducing intensity to start. You probably ...


3

I used to have this problem with doing pull ups too but I realised that I straining my neck during the last few reps when you are trying to get your head over the bar. The neck strain can also happen if you jerk your body, or even grit your teeth in the struggle to get the chin past the bar. I guess the best prevention is to have better pull-up form. One ...


3

As a very active cyclist, spending many hours on a bike, I can recommend 3 things. If you have inflammation, let that heal first. Get a pair of decent, padded cycling shorts. The better models have "anatomical" padding that go a long way towards comfortable cycling. You can even get padded liners that can go under regular gym shorts if modesty is an ...



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