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So im a little out of shape, okay a lot. Started playing softball last tuesday night. My quads were sore all week. Tried running tonight and holy SH*T! I can hardly walk, couldn't even make it to second base. I had to sit out the rest of the game. Anyone have any good pointers to get these bad boys going again. I am currently sitting here icing them.
Trigger out.
you can always cut your legs off. can't pull anything then[Beer]
That is an option. It sucks getting older and out of shape.
12 pack per leg.
Call for a ride home
[LOL]
If they are just extremely sore, I suggest movement. Just start by walking. You should be able to walk faster by the end of the walk, and more each day. If you pulled something, then I don't know.
Drink LOTS of water, stretch and work the soreness out by walking.
Do you take vitamins or any other supplementation?
not really, I guess I should start.Quote:
Originally Posted by Pacman89
water is good, gatorade is better or something with electrolytes.
Oh I see we are being serious here. [LOL]
Yes, keep hydrated and stretch um out as much as possible. Also try a heating pad on them before getting up in the morning and then immediately stretch out when you get up.Quote:
Originally Posted by hghclsswhitetrsh
Yea vitamins proteins and amino acid supplementation goes a lomg way for muscle recovery after workouts and sporting activities
Bananas can help you with fighting soreness.
If you are just doing running, you shouldn't actually need to stretch at all. Your body is designed to run, and running should not take any parts of your body out of it's natural range of motion; as opposed to something like doing round house kicks over your head. Many "runners" actually avoid stretching, as they feel that it loosens them up too much and removes some of the springiness of their movements. Also, studies show that groups of runners who stretch before exercise (running) and groups who do not, regularly sustain the same amount of injuries, and stretch does nothing to prevent said injuries.
EDIT: Just because you don't have to stretch to run, doesn't mean that you shouldn't warm up though. A great way to quickly warm your body up is to do 100 jumping jacks in a row. This is also a great method to see if you're going to have to find out the hard way that you needed to take a huge dump after you've been physically active for at least 15 minutes.
For a newer experiencing soreness, stretching is ideal until your body catches up with your intent and your muscles get used the specific use and can process the lactic acid better.
Taking a long shower and constantly switching between hot and cold water will help expand and contract the muscles, flushing the lactic acid out. I usually switch to the other extreme temperature when I feel comfortable with the one I'm on, which usually ends up being about 1 minute scorching hot and 1.5ish minutes ice cold.
Like Irving said, Bananas help, as do Apples.
If you can get your hands on some ORS (oral rehydration salts) packets, those are TITS. I repeat, those are just the bees knees. Or tits, whichever you prefer.
http://www.amazon.com/Oral-Rehydrati.../dp/B000FLV0CG
http://rehydrate.org/solutions/packaged.htm
I used to slam an ORS pack in the morning and one at night and could go like a champ. If not, sports drinks and fruit.
Basically, it comes down to:
Hydration
Stretching
Good food
Keep moving
In the future, looking at supplements like whey isolate, creatine monohydrate, and a legit multi-vitamin are ideal if you're going to keep up the strenuous activities. When I say legit multi-vitamins, most everything you find is just trash and stuff the body cannot promise. Even GNC Mega Mens are crap, as well as a lot of others which have huge followings.
Simple rules "before" and "after" physical activities:
STRETCH OUT!
Drink a lot of water.
STRETCH OUT!
[LOL]
.. but this should help you out in the future... without the need for supplements [Beer]
Seconded on avoiding stretching, especially significant stretching. Natural tension is the basis of power.
There are some therapeutic reasons for stretching, but it generally indicates an imbalance in muscle strength. Ideally, you'd strengthen the opposing muscle, but as a quick fix, you can also weaken the stronger muscle by stretching.
Offhand example: Shin splints. It's popular to stretch the calves, but the actual cure is strengthening the shins. Doing a series of toe lifts throughout the day to exhaustion will cure the problem in a week.
As for your quads.. Lunges, squats, and eat. Not much finesse to it.
To add to what I said earlier, stretching to assist in overcoming soreness is one thing while stretching pre and post workout is another.
It is bad to do it pre and post but to do it before you go to bed or when you wake up, or after you've sat for a while or if you wake up in the middle of the night, then it's completely alright and healthy.
I think it should be made clear that there's two different intents behind common stretches, one ending up in a positive form of stretchering and the other ending in a damaging form.
I wanted to clarify that when I was speaking about people specifically avoiding stretching, they were straight up runners, and were not interested in other activities. Personally, I'd like to stretch more in off times as El Caballo Loco has suggested, so I would be overall more flexible.
If your running pretty much only exists in running the bases, I would suggest doing some light jogging with lots of speed play to help make you faster in short sprints.
I'm starting to have flashbacks. I had been running daily 8 milers and cut down to start working on my 4 mile time when I was deployed, running on a dirt road past trash and sewage and skeeters and Iraqis and diesel trucks, etc. etc.
Five fingers were all the rage then so I ordered a pair of the KSOs. The first time they even touched my feet, I started out on my daily 4 miler with a belly full of jack3d and man oh man did I just feel froggy with those on my feet.
Less than an hour and a half and 12 miles later I rolled back in to the toc. On the instep, stitches had worn into my meat about a 1/8th of an inch and blood and sweat was oozing out of the top of the monkey shoes with every step.
I stunk of ammonia and pain and triumph.
For the next six days I also walked like I had just gotten railed by a mammoth with a vendetta against lube.
Definitely worth it though.
Quote:
Originally Posted by Irving
I think it was the sprinting. I probably needed to warm up more last week, but I have been stretching all week and no help. Or so it seemed.
Five fingers are great, but you should really work into them.Quote:
Originally Posted by El Caballo Loco
I'm a big fan of an enzyme supplement called Wobenzym-N. Performs minor miracles for muscle soreness due to unusual activity. I take it immediately after exercise (like my 22 mile bike ride the other day, which I was certain was going to leave me crippled), and again the next morning.
http://wobenzym-usa.com/
Lots of protein and water to help rebuild them, wear compression shorts(any will do but check out 110% play harder if you want compression + the ability to ice), stretch, walk, and find a bike you can casually ride just to keep some blood flow going to help rebuild and cycle out some of the lactic acid.
Damn it! Coffee through the nose hurts!Quote:
This is also a great method to see if you're going to have to find out the hard way that you needed to take a huge dump after you've been physically active for at least 15 minutes.
Drink plenty of water, stretch, and walk, ride a bicycle if you have one.
Very important if you have been rather sedentary.Quote:
Originally Posted by hghclsswhitetrsh
Thanks guys. I appreciate all the pointers.
The Stick these things are awesome, one of my buddies from back home sells them and he is a long distance runner, long distance coach, and biker so he has some experiences in sore muscles
I would say just keep moving... keep that system working with some water etc...
Lots of water, avoid diuretics (caffeine and such). Honestly I would try some yoga. A lot of older men dismiss it because it's "for girls", but it keeps everything aligned, including your back, and increases athletic performance.
This is the insight of an old fart (19+ years in) that does Army PT every day. You really need to stretch first and perform some calistenics to get the muscles and joints ready for that kind of activity. If you don't, well you've just experienced what could happen. There is a reason why we have manuals in the service to help us keep in shape and to guide us in how to do it properly.
Stretch and condition the muscles that you are going to use for the activity. If you don't, you will always be sore.
Any type of exersise can also make you sore, but it will help you build and develope your muscles too. Just don't over do it!!
sr
Ask Jim Fixx what he thought about running.....Oh, that's right, it killed him.[Peep]
I honestly have wanted to try it, but am afraid I would get caught staring at all the sexy yoga pants. [Muaha]Quote:
Originally Posted by rutz777
Thats why you go in the first place.... Motivation[Evil]Quote:
Originally Posted by TriggerHappy
Quote:
Originally Posted by sabot_round
I'm sorry, but the Army PT program is hugely outdated.
I'm not agreeing or disagreeing with anything else you said, but Army PT is a joke.
If your still hurting... wish this place was like my home (Guam) I'd treat you out to a massage place....
... the one with a happy ending [Coffee]
A little rub and tug is the only way to go. [ROFL2]Quote:
Originally Posted by islandermyk