Squats and recovery

  • toscuba

    Posts: 15

    May 03, 2009 2:00 PM GMT
    I am just starting a new routine and notice that after doing a 30 minute boot camp in which there are a lot of squats with and without weights, my legs are soar for a few days, especially when i need to stand from a sitting position. It is not a striking pain and usually goes away after 24 hours. I am discovering new muscles I did not know I had. With jogging, I know how to stretch so that I am not soar after, any suggestions for some targeted stretching for my legs and but?

    I do a runners stretch and then go into a yoga position 2, i am fairly flexible.

    Any suggestions would be greatly appreciated or does it just get easier the longer you do it and time will tell?
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    May 03, 2009 2:52 PM GMT
    hydrate ...before during and after to flush the lactic acid buildup in the long muscles. also keep breathing.. holding your breath depletes oxygen
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    May 03, 2009 4:17 PM GMT
    DOMS (delayed onset muscle soreness) is more of a problem with eccentric exercises (movements that cause muscle to forcefully contract while it lengthens). The squat is an eccentric exercise which commonly leads to a lot of soreness. Stretching is controversial in treating DOMS. A study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.

    Here is a good article on the prevention and treatment of DOMS.

    http://sportsmedicine.about.com/cs/injuries/a/doms.htm
  • toscuba

    Posts: 15

    May 03, 2009 4:37 PM GMT
    Thanks, that is a great article with some good tips. Today is much better than yesterday, so i think it is more about using muscles i have not used in a bit. The one thing i will do is keep up with my Yoga.

    Thanks again
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    May 03, 2009 8:20 PM GMT
    kneedraggen saidDOMS (delayed onset muscle soreness) is more of a problem with eccentric exercises (movements that cause muscle to forcefully contract while it lengthens). The squat is an eccentric exercise which commonly leads to a lot of soreness. Stretching is controversial in treating DOMS. A study by Australian researchers published in 2007 found that stretching is not effective in avoiding muscle soreness.

    Here is a good article on the prevention and treatment of DOMS.

    http://sportsmedicine.about.com/cs/injuries/a/doms.htm


    This speaks to what bodybuilders and guys like me having been saying for years, especially the parts about active recovery.

    I often tell folks to do the low intensity thing to get rid of soreness and they look at me like I'm a nut, but, it works, and when they try it, they learn I'm right. It's cool the research supports it, too, which I already knew it did. Folks are resistant to getting back on the horse that threw them sometimes.
  • Sparkycat

    Posts: 1064

    May 03, 2009 9:39 PM GMT
    The oracle has spoken.
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    May 03, 2009 10:33 PM GMT
    Sparkycat saidThe oracle has spoken.


    OH, stop it.

    I'll be here all week. LOL.
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    May 03, 2009 10:42 PM GMT
    As much as it initially hurts, I find that a good half hour to an hour on the elliptical works most of the soreness out. The first 5-10 minutes hurt like hell, but it gets much easier after that.
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    May 04, 2009 12:29 AM GMT
    Yep. That's just what I do...that, or the bike, and only about 10 minutes to 15 minutes, but, does the same thing. Makes me all better.