Colorado Kid

On the list, someone said to use a foam roller to get rid of the soreness in your legs. How many on this list use them and what type is the best?

LiquorLad

Suck it up & go for a jog. You're sore cause you're out of shape, deal with it.

Malemute_Kid

Ride more....

sci_femme

Hydrate before exercise and during exercise, even if you do not feel thirsty. And foam roller can't hold a candle to a massage by a SO.

FlMTNdude

Got started with the foam roller when I was ultra running. Rolled every day and did wonders. See what works, doing it before or after. Combine with stretching and hydration. You are sore because you are working muscles beyond their capacity. They will eventually adapt, but in the meantime take care of them.

BobbyG

Obviously you've never visited the 50+ Forum, LiquorLad.

RubeRad

I don't get sore legs because I don't ride long or hard enough, but my wife swears by her little wooden roller (which is apparently intended/marketed for feet). Whenever her legs ache, she rolls out the muscles with that thing and feels much better.

ussprinceton

rest days

unterhausen

this. If you need to ride and can't take a day or two off, then you can budget more time for your ride and just take it easy. Also, up your cadence. When I've been training too hard, my commute works well as a recovery ride. But I take it easy. No chasing down other riders or pushing hard up hills. If there are really steep hills,, walk.

vsudhir18

sleep it off

jrickards

Well, I wouldn't have put it that way but after a hard ride home, I will grab the dog's leash and take him for a walk, the movement of the legs, but different movement than cycling, seems to help.

Mr Pink57

On my big ride days when I train I follow up the next day with a easy ride, not a rest day. Get my legs going and spinning but with little resistance and instead of say 50 miles I'd do 15 miles at a slow high spin.

Try going for a real easy spin to the grocery store or wherever you go.

MAK

Not a lot of answers to your question. I use this:


https://www.rei.com/product/852949/t...massager-18-in



Best is a relative term. I find this one best for me. You may like one with ridges that gives a different/deeper massage. I also am happiest with the hand held roller as opposed to a lay on the floor and roll body over type. Hand held fits into cycling bag and travels better in luggage too. It all depends on what you prefer. As you can see, I got mine at REI, but Dick's Sporting Goods sells these as well as others.

Currmudge

ASSUMING decent hydration ( I know, I know, hush up): slow, range-of-moton stretches -- I use the first three steps of my stairway -- preceded by a quick shot of tequila... the pain seems to fade with the burn. Other spirits don't have this effect.

rumrunn6

take some magnesium & a hot soak with lot's (16-22 ozs) of epsom salt. 20 minute minimum, longer is better. add foaming bath soap of your choice, Dr Teal's Eucalyptus Spearmint is great. you can massage your legs in the bath. 1/2 glass of red wine doesn't hurt either

PatrickGSR94

shave your legs in there, too?

OP are you just starting out? I got soreness when I first started riding, but that pretty much never happens nowadays. Now if I suddenly go out for a 60 mile ride, yeah I might hurt a little the next day. But for regular commuting which is two 15.5 mile rides in a day, it doesn't bother me much at all.

rumrunn6

whatever floats your boat man

Magnesium sulfate is the scientific name for Epsom salt, which looks like table salt. Epsom salt baths are popular for softening and exfoliating skin, relaxation, drawing impurities out of skin and relieving migraine and cold or flu symptoms. The magnesium and sulfates in Epsom salt are easily absorbed through the skin and may increase the magnesium levels in your body

The magnesium in Epsom salt helps relieve stress and improves relaxation and sleep when used in baths

Epsom salt baths help relieve muscle cramps, pain and inflammation due to the magnesium

soaking in an Epsom salt bath it may spur vasodilatation, which increases white blood cell production, helping your body fight illness. This is especially useful for people who have colds or the flu, since Epsom salt also helps with aches and pains.

Benefits of Epsom Salt Baths | LIVESTRONG.COM

https://www.webmd.com/a-to-z-guides/epsom-salt-bath#1

see item#4
https://www.bodybuilding.com/fun/9-p...ry-methods.htm

March 24th, 2017
A hot bath may provide the same health benefits as exercising
A recent study from the National Centre for Sport and Exercise Medicine at Loughborough University says that an hour-long hot bath can boost metabolic health and cause an anti-inflammatory response similar to exercise. The TODAY anchors are all in!

https://www.today.com/video/a-hot-bat...g-905534531729

esmith2039

I've found either jogging or walking a block before I hop off the bike helps. This week I've started jogging a couple laps around the work track on the way in. Besides being so tired want to fall over I feel great!

rumrunn6

wphamilton

The cure is a day off, two if you can swing it. I have settled into the routine of 5 days commute and one longer/harder ride on the weekend, for literally about 5 years so I guess it's sustainable indefinitely. But my habit is thursday or friday is low-effort, basically resting.

Heeathersh

Banana ?

kickstart

I learned something today.

Thank you.

wolfchild

The best cure for sore legs is a good well balanced diet. The reason why you're sore is because your diet sucks, you're not recovering because your body is not getting enough nutrients...Bicycle commuting is not a very strenuous activity. You should be able to ride 7 days per week without any soreness, if your diet is good.

Chuck Naill

Lactic acid build up? Stretching post ride can help. Drink plenty/lots. Take NSAID or aspirin before riding.

nfmisso

what kind of soreness? muscle or joint?

Is your saddle positioned so that you get a reasonable range of leg motion? If my saddle is too low, my legs HURT, if okay, no leg soreness.

Dehydration is a major source of muscle pain, insufficient potassium and less frequently other minerals is another.