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Best thing for leg muscles soreness?

pistonpump

pistonpump

Banned
I have always had trouble with the "pain" of getting a good leg workout. It has been 3 days now and I still am having trouble walking properly even just touching my upper legs hurt to a certain degree. Just wondering what people do to help this besides sleep. I have been stretching them as well but still having a hard time is it that my legs got a really really good workout or are they out of shape. Any advice or experience pointers out there?
 
pistonpump said:
I have always had trouble with the "pain" of getting a good leg workout. It has been 3 days now and I still am having trouble walking properly even just touching my upper legs hurt to a certain degree. Just wondering what people do to help this besides sleep. I have been stretching them as well but still having a hard time is it that my legs got a really really good workout or are they out of shape. Any advice or experience pointers out there?
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Welcome the pain with open arms, or try a little magic pill called tylenol. Personally, I love that sore feeling.

To get a better answer to your question, try to answer the following:

-1- How long have you been lifting legs?

-2- What are you doing on your leg workouts?

-3- How frequently do you do legs?
 
That's not pain! It's your pat on the back for a job well done. :toofunny:

Sinner is right with his ?s, everything does get easier as you train longer. However, I'll say I've been at this for years upon years and I get sore from just about every workout I do. For me the only pain free day is Monday, rested over the weekend, and Tuesday brings the pain again.

As treatment a hot bath is a helpful friend. I've heard of some athletes massaging the worked muscle group with ice after a workout, this will help more with preventing injuries, but maybe the soreness - I've never had the drive to keep a paper cup of frozen water or to do the massage every day.

You could always just take a couple sets or reps out of your leg workout until you see your tolerence has increased.
:squat:
 
If its still that sore after 3 days of rest (and you have been liftin for a while) you might have over done it. THere are a lot of factors though that could influence this.
 
well sinner i have been taking 600mg moltrin for my sprained finger so that hasnt helped.

As far as the "pain" i know it is a good indicator that i had a great workout was just wondering how to help. It is probably because i havent done legs for a while this workout was mainly leg presses with standing leg curls, leg extensions, and a set of squats. I was going pretty heavy too which was probably a mistake because i havent done legs for 2 weeks prior. would taurine help? guess there is not much i could do but take a hot shower or bath...
 
Recovery Work is all you need. Dynamic Stretching, Light jogs, Brisk walks, Very Light weights for reps (only 30-40% of your 1rm). All to get the blood flowing in those areas and help with recovery. Do this the days after and you'll see big improvements with soreness.
 
I find for myself, that doing 20-30 min of LIGHT cardio after a heavy leg workout, prevents me from being so sore the next day.
 
phillyb said:
I find for myself, that doing 20-30 min of LIGHT cardio after a heavy leg workout, prevents me from being so sore the next day.
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I agree, if I have the energy I stretch and do some light biking.
 
peterson24 said:
Recovery Work is all you need. Dynamic Stretching, Light jogs, Brisk walks, Very Light weights for reps (only 30-40% of your 1rm). All to get the blood flowing in those areas and help with recovery. Do this the days after and you'll see big improvements with soreness.
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so i shouldnt baby them then
 
nope, you will just take longer to heal. the only thing to avoid is another heavy session. light work is the key. Most expierienced lifters will not do any real work unless they are going over 70% of their max. For the very beginner, the number is around 45% I believe.
 
pistonpump said:
. would taurine help? guess there is not much i could do but take a hot shower or bath...
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I've never heard of taurine for sore muscles.

Carnosine or B-Alanine w/ Histidine are supposed to lower lactic acid levels.

Alcar works right after a workout, but I don't think it would help after it's been a couple days already.


Probably the best way to lower lactic acid (though you're not going to like it) is cardio. Going for a jog at least 2x a week will really help flush it out of your muscles.
 
avoid the painkillers unless you can't take it. people worry about taking liver supps with anabolic steroids and they pop tylenol like its goig out of style when they should be more worried aboutthe tylenol.

just deal with the pain.

pain does not equal a good workout.

moderate soreness can be expected after a good workout, but if you're in crippling pain, you over did it.

some light cardio afterward has been a suggestion i've heard gives good results and is probably the best option in addition to cutting down the volume.
thesinner said:
I've never heard of taurine for sore muscles.

Carnosine or B-Alanine w/ Histidine are supposed to lower lactic acid levels.

Alcar works right after a workout, but I don't think it would help after it's been a couple days already.


Probably the best way to lower lactic acid (though you're not going to like it) is cardio. Going for a jog at least 2x a week will really help flush it out of your muscles.
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Lactic acid isn't an issue. Its out of yoru system in about 30 minutes.

The pain is from microtrauma to the muscles.
 
kwyckemynd00 said:
avoid the painkillers unless you can't take it. people worry about taking liver supps with anabolic steroids and they pop tylenol like its goig out of style when they should be more worried aboutthe tylenol.

just deal with the pain.

pain does not equal a good workout.

moderate soreness can be expected after a good workout, but if you're in crippling pain, you over did it.

some light cardio afterward has been a suggestion i've heard gives good results and is probably the best option in addition to cutting down the volume.

Lactic acid isn't an issue. Its out of yoru system in about 30 minutes.

The pain is from microtrauma to the muscles.
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I love that, tylenol kills thousands every year, steriods none, yet we fret over support supps and liver damage and then pop tylenol like it was candy.

Nobody mentioned ice bath or cold shower? Man that does wonders for recovery, it sucks but it works. My legs take a good 5 days to recover and a freezing cold shower can knock a day off easy. Of course I say that as my hammy's are so freakin sore I can barely move, I love it!!
 
Basso said:
I love that, tylenol kills thousands every year, steriods none, yet we fret over support supps and liver damage and then pop tylenol like it was candy.

Nobody mentioned ice bath or cold shower? Man that does wonders for recovery, it sucks but it works. My legs take a good 5 days to recover and a freezing cold shower can knock a day off easy. Of course I say that as my hammy's are so freakin sore I can barely move, I love it!!
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damn just the thought of cold showers or baths make me cringe.
 
flytrapcan said:
damn just the thought of cold showers or baths make me cringe.
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It'll make you shivel up more than 8 weeks of SD too:nutkick: But it works!

It's actually not to bad in the middle of summer and the cold water isn't really that cold, it's a shock then you get used to it, like jumping into a deep lake, I just let the water work my legs and lower back for a couple minutes. I remember after reading about icing/cold showers etc and I had tried it a few times, I saw a documentary about the trainer for the American Olympic weightlifters and he was sticking them in Ice baths for 5-10minutes (ouch).
 
Active recovery seems to help me. Walking on a treadmill the morning after leg day seems to make that afternoon and the next day much easier in the DOMS department.
Plus some kind of cardio is always good for many, many reasons.
 
Basso said:
What?? No takers on the Ice Bath??
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:wave: I usually do the contrast method after a hard workout. 2 minute of moderately hot water and then 45 seconds to 1 minute of as cold as the tap with let me. I've tried cryotherapy and it helps. My shoulders are usually sore after my bench day and icing them down helps.

As for jumping into a tub of ice...I like my nuts right where they are and have no desire to have them jump into my throat for warmth anytime soon. :D
 
I agree with Peterson24, don't just hold your stretches for the minimum time, hold em for 60-90 seconds, this is really painful but I find it helps recovery, light cardio helps as well.

I've done the water thing, go in the shower and put it as hot as you can stand for 1 minute then as cold as you can stand just do it back and forth a couple times on the muscle you trained, this really increases blood flow to the muscle and is one of the reasons my back and legs get stupid pumped.
 
heat is for old people,ice is the ticket reduces inflammation,I have done the ice bath thing and I wish I could do it after every workout, it is a shock to the system but it really helped me with soreness.
 
Now were talking, it's unbelievable how even just a really cold shower can help. But you certainly have to be comfortable with your manhood:blink:
 
i think i have found a solution. the last set of a heavy leg workout i go very light maybe 25-30% of 1rm and do alot of reps. then if you or sore the next few days then do light leg workouts or cardio. Def. helps. I think the point was hit on the head, getting the blood flowing helps.
 
I would take extra glutamine, but soreness for 2-3 days after a hard leg workout is pretty normal. DO NOT TAKE ibuprofen. It inhibits muscle growth by 50% following 14 days of overload. So anyone out thier using ibuprofen for soreness stop. I'm not talking out my a** this is proven.
 
I posted in the weight loss section the same question, so I might know a thing or two. After 12 miles in 2 days which was different then the 3 miles average in 2 days I was hurting. Taking it easy and I took glucosomine, cod liver oil, vitamin E, glutamine 2 times a day. I have bad knees from a couple of years of intense football and basketball abuse on my knees (spend half the time on the floor). This combo has worked a little as I didn't continue the trend of 6 miles a day.

Stretching is helping a lot, Esp pwo, i think it's more important post then pre. Just a 5 min warmup to get you sweating on the treadmill and some trunk rotations.

try those out, def helps with joints and cartalidge.

And take it ez, keep training, the pills only do so much, once you get back to the gym and after a little bit the caffeine will kick in and the problem goes away. (ampd helps along with mp3p to push through the pain) It goes away. but when u over do it, take some time off.

gl,

Kam
 
Ice, Ice baby! Just finished a leg work out and a little ice therapy, aaaaaah, feelin good, but hey don't listen to me, I'm just a crusty ol' PLer
 
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