sore muscles

[cloves]

so...after having taken more than a year off....I decided to enroll myself back in a karate class for the fall. It's only been 2 classes and i'm sore as heck.
Anybody got any ideas on how to ease the pain. I'd prefer not to take any pills if I can help it, but i'm not above stuff like A5-35 or IceyHot.
I know it'll get easier in time....but as I get older i just don't recover the way I once did (and i'm only 33!!)
So do I suck it up, or break out the old horse linament?

[Yaish]

Not much you can do. The underlying cause is generally regarded to be from microscopic muscle tears, which are the result of unaccustomed exercise. Really, the only cure for that is time and your bodies natural healing process.

You can speed that up a bit by making sure your diet includes all the things necessary for rapid recovery, such as a full load of vitamins, proteins, and amino acids.
Increased blood flow to the area will also help speed healing, so gentle massage and heat will help.

Not much you can do to alleviate the actual pain without resorting to pills though. In the future you can limit soreness by properly warming up and stretching before serious exertion.

[O'Neille]

Remember that it is easier to overtrain than undertrain. I'm 43 and in better shape than I was at 33 all because I learned to pace myself and not try to run as far, fast or lift as much as I did when I was young and gave myself time to recouperate. That's the key with age. I don't take any meds myself. A lot of soreness means you over did something. Ease off a bit and all will be o.k.

get some rest, drink lots of water.

[Prester John]

Here's the best advice, unless you have some pre-existing problems...consult your physician, of course.

Get enough water. Get some vitamin C in your system - juice is good for that.
Take an aspirin before you work out. One will do.
Ice, yes, ICE the muscles used. Just suck it up. Sure, it's hard, but it'll cut recovery at least in half. Try it for a week, and thank me later.

On "off days" do some active recovery work - brisk walk with a weighted vest, overhead lifting of something heavy, but not dangerous (a bag of sand is cheap and a great off day workout). Mostly, get active and use the muscles gently, but don't over do it.

Remember also, DOMS (delayed onset muscle soreness) is not an indicator of a good workout. You may get it on some days, and not get it on others. Don't use it as an indicator of a successful workout.

Oh, and for the record, I'm 44 years old.

[mrpharr]

plenty of stretching post work out. it will help more that anything.
steve

[cloves]

thanks for all the advice guys.
I don't think i've done any damage fortunately. I just think i'm really out of practice. And yeah Prester John, the stiffness pretty much dissapears if I stay moving and warm, I'll have to make a concious effort to not spend hours in front of the computer monitor!

Anybody else currently training in any martial arts?

Also, I've always been a big person, though I try to stay away from really bad food choices....but lately, only after 2 classes I'm finding myself ravenously hungry and I haven't made any diet changes as such. Is that normal???

[sorcererdale]

Put on a kilt, that always makes me feel good. I know, it doesn't relieve pain, but I had to say that.

DALE.

[Red Lioness]

I found that a nice tightly wrapped obi makes a good impromptu back brace.

[Norbydog]

Get yourself some Biofreeze. That stuff is the best. I assure you, you will thank me later. I have terrible cramps all over from training.

[JackK]

One thing to remember is Never stretch cold muscles, like before your work out, and Never stretch to pain. Stretch just to feel tension, to pain will just make the muscles tighter and stretching cold will make more microscopic tears. Try to cool down after training, this will help get the lactic acid out of your muscles that has built up from the workout. That is why you see runners and cyclists ride or jog slow after a race. A good massage can help work out the toxins also.
I'd also go for a short jog or walk before your class to get warmed up. You should be getting enough stretching during your training. I'm with the others on drinking plenty of water, but will add, as we used to say in the gym, eat the good stuff - lots of fruit and veggies.

Jack