SORENESS! - UK-Muscle Body Building Community

28-04-2003, 04:12 AM

any suggestions on alleviating soreness guys?....thursday i did squats and 2day is sunday and i am still VERY sore in the legs...i mean SSSOOOORRREEE!! so any suggestions will help..thanks...

**Great White** · 28-04-2003, 08:59 AM

There is not really much you can do about it mate.

It`s your bodys way of telling you that you had a GREAT workout - He he.

Seriously, it`s because of the damage you have done to you muscle fibres well working out. You can really stop it or help it.

Things you can try is Radox, hot baths, Deep Heat.

You will get used to it, and the harder and more you workout the less you muscles tend to ache so bad.

Paul

Desdicado · 08-05-2003, 04:53 PM

I find I'm not so sore when I'm taking Creatine, anyone else find this?.

30-06-2003, 11:37 PM

Aye... seems to help. Definitly helps with the intensity of your workouts anyway.

Jud6572 · 17-10-2003, 02:01 PM

Yeah I would say it's the water retention lubricating the muscle and joints.

**hackskii** · 24-10-2003, 06:21 PM

That is lactic acid in the muscle and this is a byproduct of anarobic exercising. When you are using more oxygen than you are taking in then the byproduct is lactic acid.
Actually there is several things that will help until the muscles get used to it. First you need to stretch and breathe while stretching. This helps release the lactic acid from the muscles and the breathing helps the blood remove it from the system. Also some massage and breathing helps as well. Jaccuzzi helps but that is not too good for the muscle development and unless you cant walk then I would not do that.
I know being sore feels good but if you are getting that sore you need to back it off a little. Lactic acid is not the best thing for muscle development. A little soreness is cool but if it is sore for more than a couple of days this is not good.
This stuff might help reduce lactic acid buildup Microhydrin.

**hackskii** · 24-10-2003, 06:22 PM

I found a article that explains lactic acid in more detail read below:

It is important to understand how and why lactic acid accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down to a chemical called pyruvate. If you are working at a low enough intensity, sufficient oxygen will be available to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. The result is that some of the pyruvate is converted to lactic acid, which builds up in the muscles and overflows into the bloodstream. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best.

The best way to get rid of the lactic acid in your cramped muscles is to keep exercising at a slower pace. Lactic acid is removed more quickly during walking than during complete rest, as you are keeping your blood flow steady and constant.
So, cooling down allows the blood to continue to flow through the muscles, allowing the lactic acid to be carried to the liver to be converted back to pyruvic acid.
Adequate rest should be taken between heavy sets, just enough so that you can supply oxygen to your muscles to reduce the lactic acid buildup. If you don't, the large lactic acid buildup will make you feel tired and nauseous after your workout.
So, to conclude, periodically going for "the burn" is a good thing, but just remembe

Bengdogg · 25-10-2003, 07:35 AM

Feels good you will grow to love the doms

BSF James · 01-12-2003, 08:41 PM

Squats are the worst for muscle soreness. I did them the other day for the first time in a few months and I'm still walking round like John Wayne four days later!

I'm not entirely confident on the subject of DOMS (delayed onset muscle soreness). Most people say it is a bad thing and that it means you've overtrained. However it is possible that its also an indicator of hyperplasia - the growth of new muscle fibres. Until relatively recently, it was always though that bodybuilding only thickened the muscle fibres (hypertrophy), but it now looks like it may also cause hyperplasia both by splitting the fibres and by activating 'satellite cells' in the muscles that build new fibres.

Given that generally in autopsies and muscle biopsies most bodybuilders are found to have a large number of regular size muscle fibres and weightlifters have regular number of large muscle fibres, its not unreasonable to suggest that low rep weightlifting causes hypertrophy and slightly higher reps (bodybuilding style training) causes hyperplasia. Its a bit difficult to prove all this in humans as firstly not many people are willing to let a scientist corkscrew a tube of muscle out of one of their limbs (!) and secondly there's so many variables to control its virtually impossible to effictively monitor them all for the length of time it would take to get conclusive results.

Anyway, to cut a long story short, if you're sore it almost certainly means you're growing!

T-man · 01-12-2003, 11:49 PM

I have been training a good few years and the friends starting out that I help are normally really sore after the first time they ever train. So they can't move for days.

They often think that I must not get sore anymore, but I still get very sore in that bodypart for about 5 days following. My chest is still hurting at the moment from last wednesday. I kind of like the feeling as mentioned you know you have had a good workout.

As hakskii said steaching can help as can doing some light movement for that body part (i.e. just bodyweight squats in your case) to get the blood moving round there.

28-04-2003, 04:12 AM	#1 (permalink)
djflipnautikz Guest Posts: n/a	SORENESS! any suggestions on alleviating soreness guys?....thursday i did squats and 2day is sunday and i am still VERY sore in the legs...i mean SSSOOOORRREEE!! so any suggestions will help..thanks...

28-04-2003, 08:59 AM	#2 (permalink)
Great White Sexy Moderator Join Date: Apr 2003 Location: United Kingdom Posts: 9,240	There is not really much you can do about it mate. It`s your bodys way of telling you that you had a GREAT workout - He he. Seriously, it`s because of the damage you have done to you muscle fibres well working out. You can really stop it or help it. Things you can try is Radox, hot baths, Deep Heat. You will get used to it, and the harder and more you workout the less you muscles tend to ache so bad. Paul __________________ Welcome to Uk-Muscle.co.uk "I was born perfect, and just like the great white shark, have never had to evolve!" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Hardcore Bodybuilding & Powerlifting Community! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Bodybuilding & Sports Video Sharing Community!

08-05-2003, 04:53 PM	#3 (permalink)
Desdicado Gym Addict Join Date: May 2003 Location: Edinburgh, Scotland Posts: 153	I find I'm not so sore when I'm taking Creatine, anyone else find this?. __________________ Stop!,...... Hammer Time.

17-10-2003, 02:01 PM	#5 (permalink)
Jud6572 Gym Addict Join Date: Apr 2003 Location: Manchester UK Posts: 216	Yeah I would say it's the water retention lubricating the muscle and joints. __________________ Jud6572. Eat Big Get Big!

24-10-2003, 06:21 PM	#6 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,675	That is lactic acid in the muscle and this is a byproduct of anarobic exercising. When you are using more oxygen than you are taking in then the byproduct is lactic acid. Actually there is several things that will help until the muscles get used to it. First you need to stretch and breathe while stretching. This helps release the lactic acid from the muscles and the breathing helps the blood remove it from the system. Also some massage and breathing helps as well. Jaccuzzi helps but that is not too good for the muscle development and unless you cant walk then I would not do that. I know being sore feels good but if you are getting that sore you need to back it off a little. Lactic acid is not the best thing for muscle development. A little soreness is cool but if it is sore for more than a couple of days this is not good. This stuff might help reduce lactic acid buildup Microhydrin. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-06-2003, 11:37 PM	#4 (permalink)
alex.rose Guest Posts: n/a	Aye... seems to help. Definitly helps with the intensity of your workouts anyway.

24-10-2003, 06:22 PM	#7 (permalink)
hackskii Super Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,675	I found a article that explains lactic acid in more detail read below: It is important to understand how and why lactic acid accumulates in the muscles. When glucose is burned for fuel during exercise, it is broken down to a chemical called pyruvate. If you are working at a low enough intensity, sufficient oxygen will be available to easily convert pyruvate to carbon dioxide and water, which are removed by the lungs. When you are working at a very high intensity, however, there is not enough oxygen to convert all the pyruvate to carbon dioxide and water. The result is that some of the pyruvate is converted to lactic acid, which builds up in the muscles and overflows into the bloodstream. Lactic acid causes the "burning" sensation felt in muscles during high intensity exercise and also prevents muscles from working their best. The best way to get rid of the lactic acid in your cramped muscles is to keep exercising at a slower pace. Lactic acid is removed more quickly during walking than during complete rest, as you are keeping your blood flow steady and constant. So, cooling down allows the blood to continue to flow through the muscles, allowing the lactic acid to be carried to the liver to be converted back to pyruvic acid. Adequate rest should be taken between heavy sets, just enough so that you can supply oxygen to your muscles to reduce the lactic acid buildup. If you don't, the large lactic acid buildup will make you feel tired and nauseous after your workout. So, to conclude, periodically going for "the burn" is a good thing, but just remembe __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 24-10-2003 at 06:27 PM.

25-10-2003, 07:35 AM	#8 (permalink)
Bengdogg Newbie Trainer Join Date: Apr 2003 Posts: 68	Feels good you will grow to love the doms __________________ I don't even feel it! Know da Dogg! http://bengdogg.4t.com/ Know da pain! http://www.fortifiediron.net/invision/index.php?showtopic=7843&hl=

01-12-2003, 08:41 PM	#9 (permalink)
BSF James BodyShapers Fitness MD Join Date: Sep 2003 Location: Telford Posts: 1,255	Squats are the worst for muscle soreness. I did them the other day for the first time in a few months and I'm still walking round like John Wayne four days later! I'm not entirely confident on the subject of DOMS (delayed onset muscle soreness). Most people say it is a bad thing and that it means you've overtrained. However it is possible that its also an indicator of hyperplasia - the growth of new muscle fibres. Until relatively recently, it was always though that bodybuilding only thickened the muscle fibres (hypertrophy), but it now looks like it may also cause hyperplasia both by splitting the fibres and by activating 'satellite cells' in the muscles that build new fibres. Given that generally in autopsies and muscle biopsies most bodybuilders are found to have a large number of regular size muscle fibres and weightlifters have regular number of large muscle fibres, its not unreasonable to suggest that low rep weightlifting causes hypertrophy and slightly higher reps (bodybuilding style training) causes hyperplasia. Its a bit difficult to prove all this in humans as firstly not many people are willing to let a scientist corkscrew a tube of muscle out of one of their limbs (!) and secondly there's so many variables to control its virtually impossible to effictively monitor them all for the length of time it would take to get conclusive results. Anyway, to cut a long story short, if you're sore it almost certainly means you're growing! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. -Now with FREE shipping available on all UK mainland orders! 5% off your first order - use discount code ukm6. The #1 choice for To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. with rapid, reliable service. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - research backed sports nutrition.

01-12-2003, 11:49 PM	#10 (permalink)
T-man Gym Addict Join Date: Sep 2003 Location: England Posts: 253	I have been training a good few years and the friends starting out that I help are normally really sore after the first time they ever train. So they can't move for days. They often think that I must not get sore anymore, but I still get very sore in that bodypart for about 5 days following. My chest is still hurting at the moment from last wednesday. I kind of like the feeling as mentioned you know you have had a good workout. As hakskii said steaching can help as can doing some light movement for that body part (i.e. just bodyweight squats in your case) to get the blood moving round there. __________________ You can't grow without pain!