Reducing muscle soreness

johnptracy · August 8th, 2006, 10:48 PM

Anybody know of any sure fire methods to reduce DOMS - delayed onset muscle soreness?
Have tried alternating hot and cold showers, ice, massage, vitamin c, glutamine, aspirin, and anti inflammatories. Best thing so far has been one of those magnetic massagers, but it only helps.
After a good leg workout, for example, I'm sore to the bone for the next
4-5 days.
I don't know how people work out every other day. I manage two workouts a week.
Any ideas would be appreciated.

**burntrat** · August 8th, 2006, 10:56 PM

only method i heard of seems to already be listed:
get into a cold shower for 1 min
then straight into a hot shower for 2 mins
cold 1 min
hot 2 mins
cold 1:30 mins
finish with a hot shower

i personally like feeling sore sometimes

shlul · August 9th, 2006, 06:40 AM

i use Gua Sha, (not sure if this is the right way to spell), which is a treditional chinese system, works for me...

BNR32 · August 9th, 2006, 07:16 AM

How do you warm up? stretch after?

I would say, make sure you warm you warm up properly. say you bench 100pounds do 50% of your max (100 pounds) 12 reps, then 10 reps @ 50%, then add 1/3 of your 50% and do 6, then add another 1/3 of your 50% (the same amount you increased last time) but do 3 reps, and finally 1 rep of your max. At this point you can either do 100pounds or you can add more on, as this warm up encourages increasing your bench.

Also, try just taking creatine and protein. creatine before (30mins) work out, and protein 30 mins after work out. and also one in the morning for breakky.

johnptracy · August 9th, 2006, 11:04 AM

Thanks to all. Good ideas.

moNkaD8 · August 9th, 2006, 07:44 PM

Please help.
Somebody travelled across Russia? How There?
I Am going to go here, advise, what route is better for choosing? Of what agency to take advantage? On the internet it is a lot of sites offering these services (gotorussia.com, russia-travel.com, 3btours.com, russia.com, etc.), but it were would be desirable to hear opinion of people which already there.
Thanks

**sohail** · December 22nd, 2006, 05:54 AM

Quote:

Originally Posted by moNkaD8

Please help.
Somebody travelled across Russia? How There?
I Am going to go here, advise, what route is better for choosing? Of what agency to take advantage? On the internet it is a lot of sites offering these services (gotorussia.com, russia-travel.com, 3btours.com, russia.com, etc.), but it were would be desirable to hear opinion of people which already there.
Thanks

i walked all the way to russia. does this solve ur query?

**Adonis** · December 22nd, 2006, 12:56 PM

You may want ot try BCAA's

**tellico** · December 27th, 2006, 12:15 PM

I've found that at least in my experience, I can drastically reduce the amount of soreness in the days following a hard workout by forcing myself to do a thorough cool-down that hits all the muscles. It makes a real difference, if you can make yourself do 5-10 minutes after your resistance workout.

I use a tapering cardio method cool down- 1 minute "warm up" of brisk walking, 1.5 minutes running, then back down 3 points every 30 seconds on the treadmill, finishing with at least 1.2-2 minutes of easy walking. flipping back and forth between elliptical and treadmill every couple minutes gives even better results, making sure more muscles are used. I use a HR monitor, which makes it easy to gauge the steps down in heartrate.

The mental image I have is just trying to give all my muscles a good blood bath (good circulation through the muscles) after working them hard.

I end with a very brief stretch of the major muscles and jump in the hot shower.

On days when I don't take the time to do a 5-10 minute cool down, I get really sore over the next few days. Cooling down reduces that soreness alot for me, so I usually just feel the good kind of sore, that lets you know you've done something, without being nearly crippled