I know this is a dumb question...

nancy324

nancy324

Cathlete
but is there any way to recuperate swiftly from soreness? I did PUB yesterday for the first time in ages. I tried to be pretty light about my weights:

Chest 8-10-12
Back 8-10-12
Shlders 3-4-5
triceps 4-5-6 (but heavier for the french presses)
biceps 4-5-6

I'm ashamed to say, you would not believe how sore I am today, mostly in my triceps, chest and lower back. Must be from all that leaning over? I just have to wait it out before going back to it, right? And lots of Advil? I'm so frustrated!! I'm afraid if I do PLB today I'll have to commute to work in an ambulance.

:-(
 
I read somewhere to avoid Advil because it may inhibit muscle growth, but I'd take it anyway if I were sore enough. Some light cardio just to warm the areas, and gentle stretching throughtout the day(s) will probably help you feel better. Also a warm bath in Epsom salt water should feel great.

Work the same areas lightly next time, between your heavier workouts and the rest of the soreness will go away. I have had such soreness (in the lower body) that lasted a whole 7 days! I hope yours doesn't last that long!

Next time you do PUB I bet the soreness will be much less! You just shook up your routine and you should be proud of yourself for doing it. It's so easy not to, and stay in a rut. Good for you!
 
Don't be so hard on yourself. I am pretty new to Cathe and can already tell that she is in a league to her own when it comes to her weight videos. I am, at the same time, pumped and scared to order more and see/feel the results.

As for your soreness, try doing some things to bring heat to the muscle. Take a nice hot bath or a long hot shower. Apply warm compresses or heating pads to the particularly sore areas. Try some of those heating rubs like Mentholateum or Ben Gay and see if that doesn't help as well. Finally, do try some VERY gentle stretching on those muscles. Since they are sore you might not be as flexible in your stretching as usual, but don't push to where you are in pain.

Hope this helps.
Sabine
 
Anytime you do something that is new (or "like new" since you haven't done it for a while), there's a risk of soreness. I remember when I first did PUB, my biceps were SOOO SORE the next two days!

A couple of things to help: do a very light workout (walking or stretching) for the same muscles the next day, or even follow up the weight workout with a short cardio/stretch workout that works the same muscles. I find that I'm MUCH sorer if I am more sedentary (like if I have to do a lot of reading, and therefore sitting) the day after a tough workout. Maybe it's the increased blood flow plus the stretching of the muscle that help.

Massage the offending muscle groups. I found that I instinctively was kneading my bicep muscles throughout the day. It helped.

Another thing that I read about in Muscle and Fitness (I think) was that raisins contain certain antioxidants that are excellent for helping recovery from workouts. They recommended a handful of raisins before or after a workout. In the same vein, watching your intake of antioxidant-rich foods (high in vitamins A, C, E and selenium and sulphur) the day(s) after a workout could help (at least it coulnd't hurt!).
 
Kathryn-

"In the same vein, watching your intake of antioxidant-rich foods (high in vitamins A, C, E and selenium and sulphur) the day(s) after a workout could help (at least it coulnd't hurt!)."

Did you mean to intake less A, C & E or more? "Watching" to me means to be careful to have less. But you meant to be sure to have enough antioxidants, right?
 
I have heard that both Vitamin C and Vitamin E help ease muscle soreness. Especially C. Read an article recently that said it diminished soreness as much as 50% and I THINK it said to take 1000 mg after a workout..

Janice
 
Janice & Kathryn-

Great advice! Thanks so much!! Guess it wasn't such a dumb question after all.

-Nancy
 
Oops! Yes, I guess "watch" can be seen as rather vague. I meant to increase, and make sure that you are eating lots of antioxidant-rich foods.
 
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