Oddbean new post about login | logout Been getting more intense with my strength workouts lately and some days I guess I just go a little harder than others (No specific muscle class, it’s real random) and the soreness catches up to me 2-3 days later that’s damn near immobilizing. This doesn’t happen all too often but I’d say once a week or so. Any tips on relieving excruciating soreness for those days? And just for context, I’m fine with regular soreness, but like yesterday, I could barely move my arms after a hard push day on Saturday. Last week, my leg day caught up with me 2 days later to the point I could barely walk… Maybe it’s less of tips on relieving soreness and more so tips on doing something better to prevent this?? I’m not even sure if it’s a good or bad thing. #asknostr
@mcshane @MaxDeMarco @Steven Lubka Just a few dudes that came to mind that may know a thing or two
On those off days do light mobility or swimming workouts. You’ve got to keep the blood flowing in those muscles to help the fibers heal faster and of course stretch/ roll out.
Yeah thinking back to those times I definitely think that was a common factor of being just completely static for longer than I should have been.
Your muscles get sore because of a buildup of Lactic Acid. When you are exercising, “The Burn” is your muscle strings pulling apart. This lactic acid fills in the space where your muscles were, And becomes new muscle. Massaging muscles you exercise helps to move the lactic acid around in your body and you get less sore because of this. Otherwise just keep exercising, You get use to the sensation over time and your body builds up enough muscle that it becomes familiar with the repetition, And you get less sore.
Good thing, it's the best proof of work... People don't understand how resilient the human body is Get a massage gun or foam roller to help out the soreness
Sorry, not a prevention, but a good epsom salt soak in the tub will help relieve soreness 🤙
One of my favorite recoveries. Unfortunately my bath at my apartment is broken so I don’t have that luxury anymore. But I 100% always bring a bag of epsom salt to every deployment we do. It is a necessity.
I shoot for failure at low reps over volume. Don't neglect diet and sleep, both are critical for muscle recovery. Shakes dont count. I shoot for 1.2-1.3g/lb of target body weight, majority from red meat intake and eggs.
Also, and nobody like to hear this one. Cut out alcohol. It suspends muscle protien synthesis, which as the name implys, inhibits muscle recovery and growth.
Get your body used to it. Start slower and don’t overwork your muscles just yet. I don’t know if you worked out before but imagine someone didn’t for 20 years of his life and then suddenly he tries to lift his max weight. Ease your body into it. Might only take 1-2 weeks if you go every day or every second day and slowly increase the load. Hope that helps
You might be lifting too hard, although soreness two days after legs is quite normal normal. Make sure you’re getting ample rest. Get in the habit of stretching before and after if possible. Don’t push your stretching. Ease into it. Brush scrubs with epsom salts in a warm bath might help move lactic acid build up. If you are taking in carbs with protein- a high glycemic carb (coke/sugar the top of the worst if you’re stuck and consume such crap, fruit juice, fruits, Gatorade = high. Sweet Potatoes/Yams, plain oatmeal = low) with protein within 45 minutes after workout won’t hurt. L-Glutamine and BCAA can help with better recovery. Drink decent amounts of water. Enjoy the marathon not the sprint. Some lite cardio might help as others mentioned depending on your goals. Rest and proper eating help. Keep going! 💪
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Nevermind
Become a #hydration maximalist fuck those fiat energy pre-workout drinks/ energy drinks. I’ve noticed I have a lot less DOMS the more hydrated I stay, and of course staying consistent in the gym regardless of soreness helps it to go away with time as well, so low time preference and stay hydrated