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What's the best way to relieve muscle soreness?

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queenrobot

queenrobot

Platinum Member
I had my first roller derby practice last night and my ass in particular is really killing me. I have taken a hot bath and popped some ibuprofen. It still kind of hurts to walk though. Does anyone have any other suggestions?

Thanks.
 
There are some things you can do that might help prevent soreness, but if you're already sore, in all honesty, there's not a whole lot you can do besides giving your body time to heal. You can treat some of the symptoms with ibuprofen, baths and ice, but none of them will really make the soreness go away.

Some helpful preventative measures include:

* Warming up properly before the exercise
* Staying hydrated
* Stretching, massage, and/or myofascial release right after exercise
* Proper diet that includes sufficient protein. Fast absorbing protein + carbs within 60 minutes after exercise might help too.
* Sufficient sleep
* Contrast showers (questionable effectiveness)

In reality, all of these will usually have a relatively minor impact. The biggest thing that prevents soreness is your body adapting to the exercise and increasing its level of fitness. If you keep doing the roller derby, you'll get used to it and stop being sore.
 
There is no doubt my body is getting used to the work out. I stretched before and after I skated, I am working with a coach, so hopefully I am getting the proper advice.
What exactly is a contrast shower? Alternating between hot and cold?
 
Go exercise again! As brikis said, your body gets used to whatever activity the more you do it. To much will have a negative impact of course.
 
Whoo hoo, your first session! It'll just take time for your muscles to adjust...the next few times will still result in soreness but eventually things will ease up.
 
Originally posted by: KoolDrew
What exactly is a contrast shower? Alternating between hot and cold?
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Yes. The thing that has helped me the most is definitely foam rolling though. If you don't have one, get one.
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I'm quite a fan of contrast showers. I usually get warm and clean, then I do 2 minutes at medium cold, 2 minutes warm, 2 minutes coldest the water can get, 2 minutes warm, 2 minutes coldest the water can get. I'm unsure which stage would be best to end on, but I usually end on the cold phase to keep inflammation to a minimum.

Foam rolling is uncomfortable as hell, but people swear by it. I haven't been smart enough to buy one yet.
 
Foam rolling is uncomfortable as hell, but people swear by it.
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The first few times are painful, but it gets better.

I'm quite a fan of contrast showers. I usually get warm and clean, then I do 2 minutes at medium cold, 2 minutes warm, 2 minutes coldest the water can get, 2 minutes warm, 2 minutes coldest the water can get. I'm unsure which stage would be best to end on, but I usually end on the cold phase to keep inflammation to a minimum.
Click to expand...

I always feel energized after a contrast shower. Some days I won't even be sore, but I'll just take one in the morning to wake me up. I always end on cold as well.
 
Originally posted by: SociallyChallenged
Originally posted by: Crono
Originally posted by: Skoorb
You can wait, that's about it. They'll get better and next time get less sore.
Click to expand...

Best answer.
Click to expand...

However, not the correct one. You can actively reduce muscle soreness and lactate buildup.
Click to expand...

The only way to reduce lactate buildup is to become more physically fit and improve your body's ability to clear lactate and, thus, improve your lactate threshold.

Also, lactate buildup and muscle soreness aren't necessarily related. Acute muscle (first few minutes/hours after exercise) is typically due to lactate, but delayed onset muscle soreness (DOMS) is most likely caused by structural damage and an inflammatory reaction in the muscle. There isn't much you can do for this except wait it out. Warming up, stretching, and eating a good post workout meal may decrease the duration/intensity, but you can't really get it to go away.

It's just something we all deal with especially when starting a new program! My legs are hurtin today...I kind of like it!
 
Originally posted by: bossman34
Originally posted by: SociallyChallenged
Originally posted by: Crono
Originally posted by: Skoorb
You can wait, that's about it. They'll get better and next time get less sore.
Click to expand...

Best answer.
Click to expand...

However, not the correct one. You can actively reduce muscle soreness and lactate buildup.
Click to expand...

The only way to reduce lactate buildup is to become more physically fit and improve your body's ability to clear lactate and, thus, improve your lactate threshold.

Also, lactate buildup and muscle soreness aren't necessarily related. Acute muscle (first few minutes/hours after exercise) is typically due to lactate, but delayed onset muscle soreness (DOMS) is most likely caused by structural damage and an inflammatory reaction in the muscle. There isn't much you can do for this except wait it out. Warming up, stretching, and eating a good post workout meal may decrease the duration/intensity, but you can't really get it to go away.

It's just something we all deal with especially when starting a new program! My legs are hurtin today...I kind of like it!
Click to expand...

The contrast shower causes your blood vessels in the area to constrict and to dilate. This creates a sort of pumping motion to purge the area of metabolites and inflammation inducing components. If you don't believe it helps with DOMS, try it. It saves my life after high rep, high intensity workouts every time (such as today's workout).
 
KoolDrew's answer was the best, although I don't really like contrast showers (the cold part sucks).
 
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