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Sore Muscles

Old 12-10-15, 06:08 PM
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Colorado Kid
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Sore Muscles

Today I had off and of course, I went for a nice long ride. By the end of the ride, I was sore! (Hills and more hills.) What is the best products to use for sore muscles?
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Old 12-10-15, 06:46 PM
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Some athletes and trainers say compression hose can minimize sore leg muscles. Haven't tried 'em myself, but might give it a shot.

For relief, I use ordinary topical analgesics containing salicylates and menthol. Sometimes before a ride if my neck and shoulders or leg muscles are already aching.

But use these with caution. Some folks may experience skin rashes and burning, especially in conjunction with exercise or exertion, and may be able to use topical ointments only afterward when the body has cooled down. The only time I've experienced skin irritation was from the topical ointments containing capsaicin (basically the stuff that makes hot peppers hot). The stuff didn't work any better for my aches, so I threw it away.

If you haven't used these before, apply a small amount to a small area and wait a few hours to evaluate results.

Also in very rare cases some folks may experience allergic reactions and anaphylactic shock from salicylates. Doesn't happen very often but the results can be catastrophic. The last local case I can recall was a young woman who died after applying a common topical analgesic during her high school athletic event or training. Reye's Syndrome is another rare but potentially serious risk. As a nurse years ago one of my patients in a rehab facility was an adult male who became partially paralyzed after using salicylates, although I don't remember whether it was from taking aspirin, Pepto Bismal or a topical analgesic. The warnings about salicylates most often mention young kids, but adults may be affected too. However it is very rare.
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Old 12-10-15, 06:48 PM
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Originally Posted by Colorado Kid View Post
What is the best products to use for sore muscles?
Rest, food, beer and sleep.
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Old 12-10-15, 07:03 PM
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ibuprofen, aspirin?
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Old 12-10-15, 07:12 PM
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Originally Posted by hueyhoolihan View Post
ibuprofen, aspirin?
I wouldn't immediately turn to medication. Massage or a heating pad might be good. But if you feel a need for a pill.... I sometimes I take a low-doze aspirin. I find the tiny little pill does "nearly as well" as much larger dozes of whatever.
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Old 12-10-15, 07:15 PM
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Originally Posted by wolfchild View Post
Rest, food, BEER and sleep.
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Old 12-10-15, 08:52 PM
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For muscle recovery after a vigorous ride, try drinking a shot of apple cider vinegar 4x's a day with a full glass of water. The pectin's in the "unfiltered" ACV will help your muscles recover faster and more resistant to break down.
Do a little research and decide for yourself
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Old 12-11-15, 04:24 AM
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I have been drinking an 8 ounce glass of chocolate milk right after my rides, mainly to keep leg cramps at bay but it does seem to keep my legs from aching as much too.
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Old 12-11-15, 08:23 AM
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Stretches after the ride.

Rest.

Joint mobility exercises in the morning.
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Old 12-11-15, 10:03 AM
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hot soak in epsom salt bath, use plenty, minimum 2 cups and I've heard of ppl using a lot more. I also like to add an aromatic bath soap like Dr Teal's Eucalyptus Spearmint which can be found at Walmart, drug stores, the Christmas Tree Shop & Amazon. Don't use the combo stuff, buy separate salt and bath soap, this way you can use a lot of salt and just a little soap. Walmart has the best price for epsom salt. soak for 20 min minimum. the magnesium in the epsom salt is a natural muscle relaxer. massage your large leg muscles and lower back while soaking. you can also take an oral magnesium supplement but take just a tiny bit, too much can cause loose stools. supplements before, during and after long rides such as calcium, sodium, potassium and magnesium can help reduce muscle soreness and cramping. a small glass of red wine while in the tub helps too, just don't fall asleep and drown. good luck!
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Old 12-11-15, 10:32 AM
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For aching muscles I like to eat dark cherries, and sometimes take Aleve. My Dr. told me that 2 Aleve twice a day = prescription strength. I only do that very seldom, though, more for when I pull a back muscle than anything else.
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Old 12-11-15, 10:35 AM
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Have a soineur ​on your staff , for a post ride Massage , like the Pro's..
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Old 12-11-15, 10:46 AM
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Long term answer: learn to spin.

Ten or fifteen years ago I made a concerted effort to increase my cadence while riding. I thought I was okay already, but I got a cyclocomputer that measured my cadence and I found out I was typically in the 70 - 90 rpm range. So I forced myself to ride at 110 rpm whenever I thought about it. I eventually got rid of that computer, and haven't paid much attention to it lately, but it had a permanent effect on the way I ride, and I pedal much faster than I used to. And I rarely get sore muscles (though I'm still pretty wiped out after 100+ mile rides involving hills).
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Old 12-11-15, 03:18 PM
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Hydrate with water. Immediately after a ride I like a nice glass of chocolate milk. I do think that compression after the ride feels pretty good. I might use some tonight my legs are sore and tired with biking and work.. If that doesnt work tylenol PM at NIGHT.
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Old 12-11-15, 03:35 PM
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Originally Posted by wolfchild View Post
Rest, food, beer and sleep.
Ah ha! That's why I'm beat this week. Last week I had a one beer almost every day and felt great even on Friday. This week I didn't have anything and feel like I got hit by a truck. It helps relax my muscles I think.. carbs also?
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Old 12-11-15, 05:12 PM
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Originally Posted by wolfchild View Post
Rest, food, beer and sleep.
...and if that fails, add a healthy dose of HTFU
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Old 12-11-15, 06:05 PM
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Beer, chocolate milk, cherries. If I have to...
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Old 12-11-15, 08:08 PM
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I am just finishing up a giant jug of Endurox R4. That helped me feel better the next morning after long (35+ mile) rides. Since I've upped my weekly mileage to 150 miles, my legs no longer feel that sore after long rides. I use it less often now. YMMV.
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Old 12-14-15, 12:48 PM
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Google "DOMS" - delayed onset muscle soreness. According to EXAMINE.COM:

Non-steroidal Anti-inflammatory agents (NSAIDs) like Aspirin (Acetylsalicyclic acid) or Ibuprofen (Advil) can reduce future DOMS when taken at around the time of exercise.[7][8]Some light exercise, or moving the affected joints and muscles, can also alleviate DOMS.[8][9] This may be due to merely moving the affected muscles, as 'whole-body vibration therapy' has recently been suggested to do similar.[10][11]
Cryotherapy, or ice water submerging, has beneficial anecdotes by various athletes but has not been shown to be of much benefit in randomized controlled trials.[12][13] That being said, cryotherapy may hold some potential in cases of muscular trauma such as hamstring tears or intense muscular strains.[14][15][16] Cryotherapy's effectiveness may be closely tied in to the degree of muscular damage, and serve as a bridge between such anecdotes in high level athletes and a lack of results in novice trainees in intervention studies.[17]
Athletic massage after exercise may also be effective in controlling DOMS[18], possibly via reducing how many neutrophils get to the site to induce soreness.[1]
Proper pre-workout nutrition can also play a role in preventing DOMS, as Branched Chain Amino Acids supplementation has been shown to be beneficial[19] (and can be consumed through Whey Protein or protein-containing foods)
Stretching (static) before or after exercise is not significantly effective in reducing DOMS from exercise.[20]
Citrulline and L-Carnitine have also shown some promise.

I like examine because they're no-hype, not selling anything, and link to studies.
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Old 12-14-15, 12:58 PM
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I guess DOMS is what happens when we do something like yard work, or car repair (laying underneath the car), or standing for long periods, and then feel sore the next day?
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Old 12-14-15, 01:00 PM
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Take every substance listed in this thread http://www.bikeforums.net/33-road-bi...nic-drugs.html

Note: please do not actually
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Old 12-14-15, 01:21 PM
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Yoga the next morning with some gentle stretching. Sometimes I have to schedule rest days. I like that.
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Old 12-14-15, 01:33 PM
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Beer, sleep and stretching. Learn to spin. When all else fails, see Rule 5. To paraphrase from Shogun, what is pain to a man? A privilege!
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Old 12-14-15, 02:26 PM
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Lots of good advice here. Not to negate most of it, but I want to add that I am working on increasing my cadence, too. Years ago, it was high, and I let it slip. Now I'm making a concerted effort to spin faster, and I think it is helping. It ought to help the long term health of my knees anyway, so that's good, whether or not it helps with muscle soreness.
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Old 12-14-15, 03:22 PM
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Has anyone mentioned that muscle soreness is a desirable goal? When you're working to strengthen muscles and don't yet have a high level of fitness.
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