Muscle Soreness

On Tuesday I climbed 7 flights (I normally will only take 1) of stairs to work out. I was sore yesterday, but still did my 5K training work out and pushed myself (I broke my top speed and did it in 37.5 minutes). I’m paying the piper today. My calves are killing me!!

What do you do for muscle soreness after a work out? Ice? Heat? Massage?? (my husband did rub my calves last night, but they were so tender I almost came off the bed when he barely dug into them) Some type of ointment? I’ve been stretching them, but not getting a lot of relief. My surgeon says no NSAIDS (Advil, Aleve, ect.) Help!

I take potassium supplements after the workout, and that helps lessen the ache. But once it sets in, I'd recommend something like biofreeze or icy hot to help with the ache. And plenty of fluids! Electrolytes.

Never thought of potassium... where do you get it from? CVS??

I buy my potassium through www.Puritan.com  It's where I get ALL my vitamins and supplements because their prices are great. A lot of "BOGO" Or "BOGT" (buy one, get two free) deals.

Thanks!!

Ice is an anti-inflammatory element.  It will reduce the soreness, but isn't promoting any healing.

Heat will increase the blood flow, which promotes healing, but isn't helping with any inflammation.

Massage is certainly good for treating the symptoms; a foam roller will similarly help if the hubby isn't around.

Tylenol (in lieu of NSAIDs) will mask the pain until the body heals itself, but otherwise it isn't really healing you in any way.

Mostly you just recognize the difference between soreness and actual pain from injury and work through it.  As you gain fitness, the soreness you feel now will pass.  Or more likely, it will move to other areas as your fitness efforts move up to other efforts.

So alternate ice and heat maybe? Taking Tylenol now! Thanks!

When I do anything, I go for the heat to promote healing.  But many athletes are proponents of the ice for swelling.

I just remember my doc once telling me cold therapy is only masking the problem and you needed to encourage blood flow for healing.

I'm also not above scamming massages off my wife LOL

In the end, it's repetition and use that moves you past that point.  You build up endurance.  In the beginning, I'd get sore from long walks.  I don't even consider walking relevant exercise for where I'm at anymore.

I can quote you what my yoga guy says "the pain you feel is the beginning of the end of pain"

You can take Tylenol - I also use a foam roller to massage the muscles after working out and in the morning.  You can pick them up at Target or Wal-mart and they usually have instruction DVDs with them.  Or you can YouTube different ways to use it.  Very helpful!  

Arnica works well for me, rolling (with a stick or foam rolling) can be super beneficial.  I stretch and do yoga a LOT.  And, of course, I allow myself recovery time.