Posted 10 September 2012 - 11:15 AM
That aside, my muscles from my glutes to my feet are aching like mad and I'm struggling to walk normally.
I have heard about ice baths and that it is supposed to help in times like this (after long runs or hard workouts).
Has anyone here in Singapore tried it out? I don't have a bathtub so I might need to get a baby pool or something haha.
Here are some links I read about ice baths from Runner's World and runaddicts.net
I have tried foam rolling and it does help too. What other things do you do to help muscles aches and microtears after a long run or hard workout?
Posted 10 September 2012 - 11:17 AM
Posted 10 September 2012 - 11:35 AM
i ice bathed ytd after AHM! i'm feeling pretty good today besides a little bit of soreness in my thighs i'm quite ok!
Posted 10 September 2012 - 11:47 AM
When Runners do their Best, They are all Equal -- George Sheehan
Posted 10 September 2012 - 07:29 PM
ice bath..never try..but since uncle swims in open water..can be icy cold at about 300m from shore..the sensation is blood flow is restricted due to muscle suddenly hardened..of course when near to the shore..warmer water..blood flow is faster..swimming becomes faster..
Reading info: Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. Ice baths don't only suppress inflammation, but help to flush harmful metabolic debris out of your muscles.
actually..this is recovery at the cellular level..which requires certain enzymes to have catalytic reaction to break the harmful metabolic debris out of muscles..and this is as good as rest and recovery..but short-term..and uncle thinks there is no harm in "cold therapy" or cold bath..
so, uncle just recovered with an easy recovery run of 13km..trail run with hilly slopes..with "stressing" on quads (run down hill) to counter the tensed hamstring/calf on hard road runs.. of course, uncle still need to recover fast..ahead still got races in sept..middle distance and of course triathlon..so AHM is just a warm up endurance run.. uncle is trained to be race-ready within 24-hour with no injury..and that applies to marathon..
Edited by kohpapa, 10 September 2012 - 07:32 PM.
Posted 10 September 2012 - 11:07 PM
Posted 11 September 2012 - 10:10 AM
it has been common that soreness is on the microscopic "tears" in the muscles..but this does not explain why the pain peak 24 to 48 hours after hard running like an AHM race?
but, from another sports science interpretation, it's the repair process, rather than the damage, this could cause pain in the day or two after hard workout like a race..the body sends cells called neutrophils and macrophages to clear out the damaged tissue and mobilises a host of other types of cells to begin the rebuilding process..hence the outer membrances of nearby muscle cells get damaged in the process, allowing fluid to rush in and cause the muscles to swell..meanwhile, another substance called bradykinin is released by the damaged muscle, which, after a delay of about 1 hours, causes an increase in levels of "nerve growth factor" that lasts for about two days..and this "nerve growth factor "is associated with chronic pain condition, makes your nerve endings more sensitive-so that any movement of your inflamed muscles presses against these hypersensitive nerves and causes pain..
in summary..it has been suggested that nerve sensitivity caused by bradykinin explains the "delayled-onset muscle soreness" or DOMS..and all have raced after AHM or even hard running for newbies shall have this DOMS..
so, many will wonder, can we "undamage" the muscles..like lotions, creams, or even pills..the answer is none..because this is a repair process..at cellular level...see sinshai (chinese sports doc)..also no use..because..a natural rest and recovery takes place..some recover faster (like uncle..uncle shall share secrets after this), some will take longer..
so, how to "repair" DOMS..actually the good news is once the repair process is done (repair of damaged muscle), muscle will come back stronger..
now on the art of explanation for endurance running..in training, if can have enough "microscopic damage" to stimulate adaptation, without doing so much damage..the only way will be to weed out the weak muscle fibers (the ones that always get sored easily) in the long run..and later..less and less susceptible to DOMS..so that in future, you don't have to suffer the full effects of DOMS like a hard race in AHM to get this protective effect..just plan to a little moderation of DOMS when planning in your next endurance training program..
let uncle shares secret..even dr mok also did share before..downhill running..why..this one shall have DOMS..involves "eccentric" muscle contractions..meaning muscle is trying to shorten but is being forced by an external load to lengthen..how about this way..trying to lower the weights while in a biceps curl for those that do resistance training.. or how about this one..when you run downhill..you must "brake"..that braking muscle is your quadriceps (front upper leg)..and what happens to the hamstring..the opposite of your quadriceps..hope you can visualise..biceps of legs..
and bro manta..skiing also works..downhill even better..and thanks for contributing..skiing has the most endurance training benefits..but here..no high mountain..hot like hell..even motivation is low with such weather condition with haze some more.. but go gym..get any machines that promote skiing..or recently at ECP tracks..see some actually skiing-rollers, mostly non-locals..but better if can ski without the rollers..on slopes with grass or artificial turf..
as for foam rollers..stretching using yoga..Pilates..compression wear..simply pain relieving..simply make DOMS less painful experience for a day or two while "muscle repair" is in process..naturally, DOMS will surely go away..as for cold bath..if it has therapeutic effect to enhance the process of repair or healing why not..maybe by a day..is worth considering..since many endurance or ultra types say it works..uncle rather cold bath in beer..drunk..zzzZZZ..complete rest and recovery.
but, importantly, how to progress from this DOMS.. make use of this knowledge, to have lesser DOMS..and for high-performance athletes or runners..at least you know what to do in future training sessions..moderate DOMS sessions..remember to have have proper rest and recovery..and nutrition for muscle building and building of stronger immune system..some may say high intensive interval training..sounds like it..but, not really..keyword is "moderate"..not HIIT..
hope everyone here..run fast, and faster with no injury..and enjoy as well..bye bye..endurance swim <stroke><stroke><stroke> on 2nd day of DOMS without leg-kicking..
Edited by kohpapa, 11 September 2012 - 10:42 AM.
Posted 13 September 2012 - 05:44 PM
i was recovering from plantar fasciitis, thus, this year ahm 21km i was running bare. very slow pace and finish in 3 hours. was glad i am able to finish the race first time doing 21km barefooted. was experiencing blisters pain and slowdown last 5km. no sore next morning and did a 4km recovery jogging bare. luckily, the PF didn,t surface. was quite worry about it during the run.
previously after a race, i cannot even run the next day.
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