Anyone have a cure for sore muscles?

[hpdrifter]

Does anyone have any home remedies or anything for muscle pain from working out? I did a workout yesterday with a personal trainer and my legs are just killing me.

I know its supposed to hurt but I don't think its supposed to hurt this bad.

[abcdefz]

Are you just getting started?

Make sure you stretch more right before and right after lifting.

But, yeah... that's toxins in your muscles... it'll go away within one to four days. Probably within two days if you didn't really go nuts.

On the same subject, despite my own advice, my calves are still sore. But those are from the giant sets I'm doing for two weeks. But, man.... getting up to go to the bathroom in the middle of the night is a little tricky right now because walking is different.

(y)

[fucktopgirl]

try rubbing your muscle with tiger baulm
and a hot bath (y)

[hpdrifter]

Are you just getting started?

Make sure you stretch more right before and right after lifting.

But, yeah... that's toxins in your muscles... it'll go away within one to four days. Probably within two days if you didn't really go nuts.

On the same subject, despite my own advice, my calves are still sore. But those are from the giant sets I'm doing for two weeks. But, man.... getting up to go to the bathroom in the middle of the night is a little tricky right now because walking is different.

(y)

Yeah, just getting started lifting weights again. I haven't done that for like 4 or 5 years.

I didn't stretch and I should have. I got there right at my appointment time and I figured we'd stretch a little but we didn't. I tried to throw in some stretches between reps and I stretched like crazy afterward but I guess you really have to make it priority to stretch first.

[abcdefz]

Ow. Yeah.

Good for you, though.

Also: what qualifications does this personal trainer have? Stretching is first and foremost, like warming up a car in zero weather. That's downright irresponsible, unless you've misled him about when you trained last.

[cosmo105]

Arnica Montana - homeopathic

gel/oinment

or take it internally

[The Notorious LOL]

DMSO!

[cosmo105]

bitch that's more for arthritis.

[cookiepuss]

sauna/hot tub---if you have access to either go for it. it's my favorite thing about my gym.

GABA- works pretty well it relaxes your muscles and suposedly helps with mood. I take the one called GABA Calm--you can find it at places like Whole Foods.

[mickill]

I think you mean DOMS!

Yeah, you need to consider preventing the soreness beforehand, because there's only so much you can do once you've torn all the little muscle fibers. Try using an ice pad and then switch to a heat pad. It's actually quite good to alternate between the two.

[cosmo105]

GABA- works pretty well it relaxes your muscles and suposedly helps with mood. I take the one called GABA Calm--you can find it at places like Whole Foods.

^by Source Naturals. good stuff. helps you relax n go to sleepies too.

and mike's right about the hot/cold stuff. that helps a lot. old physical therapist trick.

[hpdrifter]

Ow. Yeah.

Good for you, though.

Also: what qualifications does this personal trainer have? Stretching is first and foremost, like warming up a car in zero weather. That's downright irresponsible, unless you've misled him about when you trained last.

Yeah, I thought that too. Maybe he expected me to have already stretched before I met up with him.

Wtf is DMSO?

[cosmo105]

technically it's sold as a solvent but it works really well for arthritis. sore muscles, it's okay, but it's really for the joints.

you may also want to take the amino acid glutamine from now on. it helps recovery and lactic acid buildup. regular massages are a good idea too.

[hpdrifter]

^by Source Naturals. good stuff. helps you relax n go to sleepies too.

and mike's right about the hot/cold stuff. that helps a lot. old physical therapist trick.

Cool, I'll try the hot/cold thing when I get home from work. Til then I am walking like a 90 year old woman. I'm so sexy today.

[jabumbo]

stretch before AND after. the after stretch is jut as important.



and eat lots of bananas. the potassium helps a lot

[abcdefz]

you may also want to take the amino acid glutamine from now on. it helps recovery and lactic acid buildup.




...but if you or your trainer starts you on creatine, make sure to keep creatine and glutamine at least 2 hours apart.

[abcdefz]

Maybe he expected me to have already stretched before I met up with him.



..seriously: check out his creds. If a trainer expects a first-time trainee to already know about warming up and already be disciplined about it.... God only knows whatever else he's expecting you to know or be doing.

[hpdrifter]

He did mention that as a supplement but it kind of scares me. I don't want to look like that guy in the scary people thread.

Subquestion: What do you guys know about lifting weights as a means to tone and lose fat? Because all I've ever heard is that you should do more reps and less weight but it seems like this guy is starting me on super high weights. Sometimes I can't even finish the reps. Is it supposed to be like that? I don't want to build muscle, I just want to lose my flab and be toned. I still want to be soft and feminine. I don't want a hard body.

[cosmo105]

creatine's not going to make you look like that. it actually helps with endurance but you kinda retain water and that just makes you look bigger. it's good for runners in the former respect though.

i'd start with just protein shakes and glutamine, an hour-forty minutes before you work out and again immediately afterward.

[abcdefz]

He did mention that as a supplement but it kind of scares me. I don't want to look like that guy in the scary people thread.

Subquestion: What do you guys know about lifting weights as a means to tone and lose fat? Because all I've ever heard is that you should do more reps and less weight but it seems like this guy is starting me on super high weights. Sometimes I can't even finish the reps. Is it supposed to be like that? I don't want to build muscle, I just want to lose my flab and be toned. I still want to be soft and feminine. I don't want a hard body.



...then you should just do cario. Cardio will just lose you fat and some muscle, if you don't take care and do some lifting, too.


Jeez -- did you discuss any of this with your trainer at all?


But don't worry about getting freaky, size-wise. Guys say they "don't want to look like that" as if you get a body like that by accident.

I think Bruce Banner is the only version who got that big without deliberately intending to for, oh, seven years or more.

[hpdrifter]

Yeah, I did discuss it with him and he assured me that he understood my goals and that this was the plan for me. Hmmm. I guess I'll try it and see what happens. I've tried just doing cardio, it really doesn't change much about my body. I don't have that much fat to lose so I don't really see a difference with just cardio. And it doesn't seem to give me the muscle tone I'm looking for.

[abcdefz]

Yeah -- you want to get toned (I missed that, earlier), you have to lift weights. Cardio helps you burn fat, if done properly and combined with a good diet and plenty of rest and sleep. But cardio alone -- no, it won't give you muscle tone, per se.

What you should be doing is cardio in the morning on an empty stomach (just water), probably three days a week for about 30 minuyes a shot; lift weights six days a week for 40 minutes or so with good form; eat well, sleep well; don't give up and don't cheat. Three months from now, you'll see big changes. It's not that tough.

[CiaoBellaXO]

bikram yoga

[jabumbo]

lots of reps at a lower weight will help tone your muscles better. if oyu are doing higher weights, its more for strength conditioning.

i think in general, weights arent really that neccessary. i mean, if all you want to do is get fit and shape up your body, you don't actually need the weights. it can't hurt, but you can live without it too


when i ran track/cross country in high school, i would lift weights roughly once every 2 weeks for practice. when it came to building your endurance up, it was reccomended that you lift 15-20% and run the rest.

[monkey]

sore muscles could have two causes:

a) lactic acid buildup: that's the 'toxins' that a-z mentioned, i think. it's a natural byproduct of cellular respiration. it takes a few days to get rid of it, and in the meanwhile, i assume you'll work out again, making the whole thing re-start. it's uncomfortable. you should ALWAYS ice after working out your legs. for 15 minutes, ice the muscles. it breaks down the lactic acid much quicker, to the point that you hardly ever feel the buildup soreness.
b) torn muscles: that is BAD. and you would feel a lot of pain. a good way to tell if you have that is if you ice the area while laying down, the torn area should be a different shade of red from the rest of the muscle (works well when the area in pain in the quadricep).

also: fibers naturally tear a bit when you work out. their rebuilding process is what creates the new muscle definition. it takes worked out muscles about 2 days to rebuild, that's why you shouldnt work out the same muscles two days in a row. always alternate.

also pt.2: stretching cold muscles is a terrible idea. you're more likely to pull things. do a little cardio for 5-10 minutes, then stretch, then begin your workout. stretching at the end is very good. stretch, ice, then... really awesome warm shower. ahhhhh.

as for post-workout: a banana or a bagel, water, and chillaxin'.

and the pain: a tylenol and some icy hot. icy hot patches dont make you smell and it doesnt leave residue on the clothes :cool:

[hpdrifter]

Thanks for all the advice guys, I can't wait to put this stuff into practice when I get home. It hurts really bad right now, it seems to be getting worse as the day goes on...

Ugh, every time I have to get up from my desk its a trial. I never appreciated having a desk job until today.

[abcdefz]

sore muscles could have two causes:

a) lactic acid buildup: that's the 'toxins' that a-z mentioned, i think. it's a natural byproduct of cellular respiration. it takes a few days to get rid of it, and in the meanwhile, i assume you'll work out again, making the whole thing re-start. it's uncomfortable. you should ALWAYS ice after working out your legs. for 15 minutes, ice the muscles. it breaks down the lactic acid much quicker, to the point that you hardly ever feel the buildup soreness.
b) torn muscles: that is BAD. and you would feel a lot of pain. a good way to tell if you have that is if you ice the area while laying down, the torn area should be a different shade of red from the rest of the muscle (works well when the area in pain in the quadricep).

also: fibers naturally tear a bit when you work out. their rebuilding process is what creates the new muscle definition. it takes worked out muscles about 2 days to rebuild, that's why you shouldnt work out the same muscles two days in a row. always alternate.

also pt.2: stretching cold muscles is a terrible idea. you're more likely to pull things. do a little cardio for 5-10 minutes, then stretch, then begin your workout. stretching at the end is very good. stretch, ice, then... really awesome warm shower. ahhhhh.

as for post-workout: a banana or a bagel, water, and chillaxin'.

and the pain: a tylenol and some icy hot. icy hot patches dont make you smell and it doesnt leave residue on the clothes :cool:



^
this is good


...and, yeah: warm up before you work out, but no major, taxing stretching. I call warm-up and cool-down "stretching" which is imprecise, to say the least.

Thanks, Pauli.
(y)

[TonsOfFun]

I love streching. Small warm light gradual warm up to heavyish streching for 30 minutes, then a 45 minutes from light making up to hardcore work out and then 30 minutes very heavy streching and then a gradual warm down of 15 minutes steching is part of my favourite training. Some of the black belts are so good at taking a class with streching as a main lesson plan I love it. after a good strech I can make a side kick to the neck of a six foot tall guy. It's amazing how stetchy you can be once you are in fully-streched mode :D

[icy manipulator]

...but if you or your trainer starts you on creatine, make sure to keep creatine and glutamine at least 2 hours apart.
fucking Creatine gives alot of ppl acne on their back, it's kinda fucking weird