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Old 04-21-2006, 09:08 AM   #1
Steven Manns
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Any advice on relieving soreness. My first crossfit workout was murph and I can barely move? How do u(you) guys get through to the next Really, any tips?
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Old 04-21-2006, 09:10 AM   #2
Aidan O Brien
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Vit C and Potassium! Get an orange and a banana into you straight after a workout, maybe a whey shake too if you take them.

I always find my DOMS ( delayed onset muscle soreness ) to be much worse without them than with them.
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Old 04-21-2006, 09:28 AM   #3
Martin Schap
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Take an ice bath. Fill the tub with about 12" of ice and water and ease yourself down in after your post-workout stretch. Then take a shower. Trust me, it actually feels good after you get over the shock of immersing yourself in the water, and it will make you feel good as new. I've done this after a 20 mile run and I put up a new 5RM on squats the next day.
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Old 04-21-2006, 09:47 AM   #4
Ryan Kirk
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Epson salts with hot water, soak for about 30 minutes before going to bed. You'll sleep great and reduce the DOMS.
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Old 04-21-2006, 09:55 AM   #5
Steven Low
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Yeah, cold shower/ice bath works great RIGHT AFTER the workout. This is similar to icing an injury right after you hurt yourself because it keeps the swelling down. The swelling and excess blood flow right after a good workout or injury will basically clog up your tissue with blood and hinder the movement and transport of waste materials away from the muscle which will prolong your healing time.

Soaking in warm water later will also help, not only because it relaxes the muscles but because it also promotes good blood flow after the muscles have been cleaned up by your immune system. That's when your body will be transporting macronutrients and other nutrients to your muscles to get them to heal faster.

Stretching is another good idea to help relieve DOMS. Eating right is essential as well. You will want some simple sugars right after a workout with vitamins (that can be found in fruit as someone already mentioned that you should eat) and a bit of protein within about 30 minutes so that protein synthesis can start quickly = you heal faster.
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Old 04-21-2006, 10:16 AM   #6
Dan Strametz
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Lots of Ibprouphin
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Old 04-21-2006, 10:27 AM   #7
Paul Findley
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(Message edited by paul on April 21, 2006)
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Old 04-21-2006, 01:16 PM   #8
Veronica Carpenter
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whatever you do - don't just sit around and not move. Keep active. :proud:
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Old 04-22-2006, 10:32 AM   #9
Tony Young
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A couple aspirin, plenty of fluids and adequate rest. I keep moving for awhile afterwards but I'm not studly enough for the ice soak. The hot shower later is great.
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