I'm a knucklehead

[nancy324]

Yesterday I got all motivated to really try to put on some muscle before my stepson's wedding in September, so I did the entire PLB. I should have gone light, but like a fool, I didn't hold back. (Why do I do this???)

Today I have terrible DOMS and can barely walk.

I'm still really motivated though, and want to do PUB today.

I remember there were a few posts about what vitamins to take to help DOMS. Does anyone know what they are? I really need to get past this DOMS.

Thanks for any help.

 

[hippahips]

Here are some tips for treating delayed soreness:
-Wait. Soreness will go away in 3 to 7 days with no special treatment.
-Avoid any vigorous activity that increases pain.
-Do some easy low-impact aerobic exercise - this will increase blood flow to the affected muscles, which may help diminish soreness.
-Use the RICE method of treating injuries.
-Use gentle stretching om the affected area.
-Gently massage the affected muscles.
-Try using a nonsteroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
-There is some evidence that vitamin C may decrease soreness.
-Allow the soreness to subside thoroughly before performing any vigorous exercise.
-Don't forget to warm up completely before your next exercise session.

The rest of the article about DOMS is here:
http://sportsmedicine.about.com/cs/injuries/a/aa010600.htm

There's another one here:
http://www.physsportsmed.com/issues/1999/01_99/muscle.htm

Hope you feel better soon, Nancy.

Pinky

 

[kathryn]

>I remember there were a few posts about what vitamins to take
>to help DOMS. Does anyone know what they are? I really need
>to get past this DOMS.

I don't recall those posts, but antioxidants (A, C, E, selenium) are god to counteract any stresses on the body. (Make sure that if you get A in supplement form, it's alpha/beta carotene and not vitamin A palmitate). Also add Green tea, blueberries, pomegranate juice and other high antioxidant foods to your meals.

Magnesium can help with muscle soreness, but best as a soak, like epsom salts (too much magnesium taken internally can give you diarea (sp?)).

 

[nancy324]

Thanks so much, Pinky! You're a doll!

 

[nancy324]

Kathryn, I just took C, E and selenium moments before I saw your post! And I ate about a cup of blueberries last night. Thanks so much for responding!

BTW, I take 400 mgs. of magnesium daily and don't have any problems with diarrhea.

 

[mogambo]

Hi Nancy!

I do the same knuckleheaded stuff pretty often. I think I'm addicted to weights. Anyway, my chiropractor swears that raw pineapple helps with muscle soreness. It works a bit for me, but then, any excuse to eat ripe pineapple is fine!

You sure have pulled way ahead of me in the "intelligence ranking".

Liane

 

[amyg]

Nancy-

I only have one sure-fire preventative thing that hasn't been listed yet. Next time it might help you out. It sucks a lot, but it really works: an ice bath. Fill your tub with a few inches of cold water, then toss in a tray or 2 of ice cubes and jump in. Remember to breathe!!

If you do this within about 15-20 min of stopping the DOMS-inducing exercise, it will help to alleviate the swelling of the muscle fibres and you won't get as sore. It's like the low-tech version of Advil. It only works for a short time after you stop the exercise, but the effects are wonderful. I trained for a half marathon and did this after all long runs, never had muscle soreness. When I ran the half marathon I didn't take the bath and couldn't walk for days.

Sorry I only have retroactive tips. Good luck!

 

[andtckrtoo]

Amy is correct. In fact I train search dogs and after a particularly tough training, we have our dogs swim in a cold lake, river or pond, exactly for that reason - to help prevent soreness. We need our dogs to be ready at all times.

Of course, that being said, I don't often remember myself (sometimes in the winter after a tough run, I get into our pool up to the hips - as we don't heat it, it's COLD!). And it's also a lot easier said than done. When I was in India, the gyms had a cold jacuzzi (like the hot ones, but ice cold). I could hardly make myself get into it...

 

[Runcrazy]

Dear Knucklehead...er I mean Nancy (just kidding!)

Nancy, I do this too and I find stretching a couple of times during the day really helps me. I don't know about any vitamins. If you can, soak in a hot bath too.

Jo