[pistonpump]

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?

[thesinner]

Originally Posted by pistonpump

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?

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?

[flytrapcan]

That's not pain! It's your pat on the back for a job well done.

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.

[Hbs6]

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.

[pistonpump]

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...

[peterson24]

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.

[phillyb]

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.

[flytrapcan]

Originally Posted by phillyb

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.

I agree, if I have the energy I stretch and do some light biking.

[pistonpump]

Originally Posted by peterson24

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.

so i shouldnt baby them then

[peterson24]

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.

[thesinner]

Originally Posted by pistonpump

. would taurine help? guess there is not much i could do but take a hot shower or bath...

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.

[kwyckemynd00]

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.

Originally Posted by thesinner

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.

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

The pain is from microtrauma to the muscles.

[pistonpump]

well i took peterson's advice and did a light leg workout today and i feel much better.

[Basso]

Originally Posted by kwyckemynd00

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.

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!!

[flytrapcan]

Originally Posted by Basso

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!!

damn just the thought of cold showers or baths make me cringe.

[Basso]

Originally Posted by flytrapcan

damn just the thought of cold showers or baths make me cringe.

It'll make you shivel up more than 8 weeks of SD too 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).