FORUMS > Flexibility Training Forum Rules

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?

hydrate ...before during and after to flush the lactic acid buildup in the long muscles. also keep breathing.. holding your breath depletes oxygen

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

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

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.

The oracle has spoken.

Sparkycat saidThe oracle has spoken.

OH, stop it.

I'll be here all week. LOL.

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.

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.