I’ve started to go running everyday but I’m not very fit so my leg muscles are killing me! Is there a way to reduce this? (other than stretching, which I already do). I’ve heard that soaking in a hot bath helps.
Chosen Answer:
Make sure that you have a proper diet. You’re muscles are made up of about 80% water and 16% protein. They will need both in order to repair themselves and grow stronger after exercise. On days that you workout make sure to eat a well balanced diet before you exercise, drink plenty of water while you exercise and eat something that is rich in protein after you have finished. Please note that this will not show its effects instantly. You will notice that your muscles will heal faster and work stronger over time. If you do not feed your muscles they will not be able to properly repair themselves and you will deal with aches and pains after almost every exercise.
Also…
Exercise your core (abs and lower back) in order to provide a solid foundation for your body and also help prevent injury to your lower back which is very important and easy to do.
Hope this helps…Take care and keep it up!!!
by: dukedunes
on: 12th September 08
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because you are a beginner, start out slow and light, then work your way up
Try different shoes
Soak in epsom salts in a moderately hot tub.
Use ice after the pain so it will reduce inflammation. Baths also help soothe the muscles.
drink lots of water/ fluid. it’s possible you’re a bit dehydrated
stretch before you start and after you finish
Put your legs on a hot water bottle, you need to keep your muscles warm
I agree with the person above me… Start out slow, dont over exert yourself. Of course do 15-20 minutes stretches before and after. Drink lots of water…
For me it was hot shower or bath that helped me out a lot… And a nice cup of tea to calm the spirit… Your mind is powerful once your control that you can control any other body part on your body… Pain or otherwise.
cold water shower and massage
As you run more and more this will go…
However when you get in eat some fruit..like a few bananas or something. It is important to eat as soon as you can afterwards to help replenish you (fruit is very quickly digested so is perfect right after exercise).
Just keep up your routine! The more your legs work, the more used to working out they will be.
aspirin it`s good for you and it has no side effects
Since muscle pain is sometimes caused by dehydration and low levels of potassium, it tends to strike due to your body losing water, salt, and minerals through sweating. Drinking plenty of water and eating foods rich in potassium, such as bananas, may help to ward off cramps. Warm up and stretch before any activity, and cool down with slow exercise and some stretches afterward. Drink plenty of water before and after exercise, especially when it’s hot and humid. Remember to drink water before you feel thirsty and drink more than you need to quench your thirst. If you tend to get cramps at night, take a warm bath before going to bed. The heat helps loosen tight muscles.
Make sure that you have a proper diet. You’re muscles are made up of about 80% water and 16% protein. They will need both in order to repair themselves and grow stronger after exercise. On days that you workout make sure to eat a well balanced diet before you exercise, drink plenty of water while you exercise and eat something that is rich in protein after you have finished. Please note that this will not show its effects instantly. You will notice that your muscles will heal faster and work stronger over time. If you do not feed your muscles they will not be able to properly repair themselves and you will deal with aches and pains after almost every exercise.
Also…
Exercise your core (abs and lower back) in order to provide a solid foundation for your body and also help prevent injury to your lower back which is very important and easy to do.
Hope this helps…Take care and keep it up!!!
Yes, a hot bath and a massage can help
Drinking water. Eposum Salt in a bath..
1 – feed the muscles with fast carbs…ie glucose
2 – have a fast absorbing protein source immediately after exercise ie whey
3 – take 5g of l-glutamine 3 times vper day (get from local health food store)
job done
If you’re at a gym, the jacuzzi can really help speed up the recovery process. Otherwise, stretching after your workout and suprisingly caffeine have been proven to reduce the effects of DOMS (delayed onset muscle soreness).