Sore Muscles
12-10-15, 06:08 PM
#1
Senior Member
Thread Starter
Join Date: Jun 2013
Posts: 872
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 358 Post(s)
Likes: 0
Liked 136 Times
in
82 Posts
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?
12-10-15, 06:46 PM
#2
Me duelen las nalgas
Join Date: Aug 2015
Location: Texas
Posts: 13,513
Bikes: Centurion Ironman, Trek 5900, Univega Via Carisma, Globe Carmel
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 4559 Post(s)
Liked 2,802 Times
in
1,800 Posts
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.
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.
12-10-15, 06:48 PM
#3
Banned
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 8,721
Bikes: I have 3 singlespeed/fixed gear bikes
Mentioned: 30 Post(s)
Tagged: 0 Thread(s)
Quoted: 4227 Post(s)
Liked 2,488 Times
in
1,286 Posts
12-10-15, 07:15 PM
#6
Senior Member
Join Date: Feb 2014
Location: Kent Wa.
Posts: 5,332
Bikes: 2005 Gazelle Golfo, 1935 Raleigh Sport, 1970 Robin Hood sport, 1974 Schwinn Continental, 1984 Ross MTB/porteur, 2013 Flying Piegon path racer, 2014 Gazelle Toer Populair T8
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 396 Post(s)
Likes: 0
Liked 8 Times
in
7 Posts
12-10-15, 08:52 PM
#7
Senior Member
Join Date: Oct 2015
Location: Middletown NY
Posts: 1,493
Bikes: Cannondale SuperSix EVO w Hi-Mod frame, Raleigh Tamland 1 and Giant Anthem X
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 352 Post(s)
Likes: 0
Liked 8 Times
in
6 Posts
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
Do a little research and decide for yourself
12-11-15, 04:24 AM
#8
Senior Member
Join Date: Jun 2006
Location: Anchorage AK
Posts: 149
Bikes: 2015 Salsa Fargo 3, 2000 Specialized Rockhopper
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 9 Times
in
4 Posts
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.
Justin
Justin
12-11-15, 08:23 AM
#9
Senior Member
Join Date: May 2015
Location: Washington DC Metro Area
Posts: 1,218
Bikes: Breezer Uptown 8, Jamis Renegade Expert
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Stretches after the ride.
Rest.
Joint mobility exercises in the morning.
Rest.
Joint mobility exercises in the morning.
12-11-15, 10:03 AM
#10
Senior Member
Join Date: Jul 2008
Location: 25 miles northwest of Boston
Posts: 29,549
Bikes: Bottecchia Sprint, GT Timberline 29r, Marin Muirwoods 29er, Trek FX Alpha 7.0
Mentioned: 112 Post(s)
Tagged: 0 Thread(s)
Quoted: 5224 Post(s)
Liked 3,581 Times
in
2,342 Posts
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!
good luck!
12-11-15, 10:32 AM
#11
Senior Member
Join Date: Apr 2012
Location: Memphis TN area
Posts: 7,391
Bikes: 2011 Felt Z85 (road/commuter), 2006 Marin Pine Mountain (utility/commuter E-bike), 1995 KHS Alite 1000 (gravel grinder)
Mentioned: 25 Post(s)
Tagged: 0 Thread(s)
Quoted: 676 Post(s)
Likes: 0
Liked 13 Times
in
13 Posts
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.
12-11-15, 10:46 AM
#13
multimodal commuter
Join Date: Nov 2006
Location: NJ, NYC, LI
Posts: 19,808
Bikes: 1940s Fothergill, 1959 Allegro Special, 1963? Claud Butler Olympic Sprint, Lambert 'Clubman', 1974 Fuji "the Ace", 1976 Holdsworth 650b conversion rando bike, 1983 Trek 720 tourer, 1984 Counterpoint Opus II, 1993 Basso Gap, 2010 Downtube 8h, and...
Mentioned: 584 Post(s)
Tagged: 0 Thread(s)
Quoted: 1908 Post(s)
Liked 574 Times
in
339 Posts
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).
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).
__________________
www.rhmsaddles.com.
www.rhmsaddles.com.
12-11-15, 03:18 PM
#14
Let's Ride!
Join Date: Jul 2008
Location: Triad, NC USA
Posts: 2,569
Bikes: --2010 Jamis 650b1-- 2016 Cervelo R2-- 2018 Salsa Journeyman 650B
Mentioned: 22 Post(s)
Tagged: 0 Thread(s)
Quoted: 327 Post(s)
Liked 37 Times
in
24 Posts
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.
12-11-15, 03:35 PM
#15
Senior Member
12-11-15, 08:08 PM
#18
Senior Member
Join Date: Jun 2009
Location: Silicon Valley, CA
Posts: 3,209
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 139 Post(s)
Liked 33 Times
in
20 Posts
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.
12-14-15, 12:48 PM
#19
Heck on Wheels
Join Date: Sep 2015
Location: USA Midwest
Posts: 1,055
Bikes: In Signature
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 206 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
Google "DOMS" - delayed onset muscle soreness. According to EXAMINE.COM:
Citrulline and L-Carnitine have also shown some promise.
I like examine because they're no-hype, not selling anything, and link to studies.
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]
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]
I like examine because they're no-hype, not selling anything, and link to studies.
__________________
"I had a great ride this morning, except for that part about winding up at work."
Bikes so far: 2011 Felt Z85, 80's Raleigh Sovereign (USA), 91 Bianchi Peregrine, 91 Austro-Daimler Pathfinder, 90's Trek 730 Multitrack, STOLEN: 80 Schwinn Voyageur (Japan)
"I had a great ride this morning, except for that part about winding up at work."
Bikes so far: 2011 Felt Z85, 80's Raleigh Sovereign (USA), 91 Bianchi Peregrine, 91 Austro-Daimler Pathfinder, 90's Trek 730 Multitrack, STOLEN: 80 Schwinn Voyageur (Japan)
12-14-15, 12:58 PM
#20
Senior Member
Join Date: Apr 2012
Location: Memphis TN area
Posts: 7,391
Bikes: 2011 Felt Z85 (road/commuter), 2006 Marin Pine Mountain (utility/commuter E-bike), 1995 KHS Alite 1000 (gravel grinder)
Mentioned: 25 Post(s)
Tagged: 0 Thread(s)
Quoted: 676 Post(s)
Likes: 0
Liked 13 Times
in
13 Posts
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?
12-14-15, 01:00 PM
#21
Disco Infiltrator
Join Date: May 2013
Location: Folsom CA
Posts: 13,446
Bikes: Stormchaser, Paramount, Tilt, Samba tandem
Mentioned: 72 Post(s)
Tagged: 0 Thread(s)
Quoted: 3126 Post(s)
Liked 2,105 Times
in
1,369 Posts
Take every substance listed in this thread https://www.bikeforums.net/33-road-bi...nic-drugs.html
Note: please do not actually
Note: please do not actually
__________________
Genesis 49:16-17
Genesis 49:16-17
12-14-15, 01:21 PM
#22
Senior Member
Yoga the next morning with some gentle stretching. Sometimes I have to schedule rest days. I like that.
12-14-15, 01:33 PM
#23
Senior Member
Join Date: Aug 2014
Location: Columbia, SC
Posts: 2,977
Bikes: 2014 Cannondale Synapse Carbon 4 Rival; 2014 Cannondale Trail 7 29; 1972 Schwinn Suburban, 1996 Proflex 756, 1987(?) Peugeot, Dahon Speed P8; 1979 Raleigh Competition GS; 1995 Stumpjumper M2 FS, 1978 Raleigh Sports, Schwinn Prologue
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 213 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
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!
12-14-15, 02:26 PM
#24
aka Tom Reingold
Join Date: Jan 2009
Location: New York, NY, and High Falls, NY, USA
Posts: 40,502
Bikes: 1962 Rudge Sports, 1971 Raleigh Super Course, 1971 Raleigh Pro Track, 1974 Raleigh International, 1975 Viscount Fixie, 1982 McLean, 1996 Lemond (Ti), 2002 Burley Zydeco tandem
Mentioned: 511 Post(s)
Tagged: 0 Thread(s)
Quoted: 7348 Post(s)
Liked 2,465 Times
in
1,433 Posts
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.
__________________
Tom Reingold, tom@noglider.com
New York City and High Falls, NY
Blogs: The Experienced Cyclist; noglider's ride blog
“When man invented the bicycle he reached the peak of his attainments.” — Elizabeth West, US author
Please email me rather than PM'ing me. Thanks.
Tom Reingold, tom@noglider.com
New York City and High Falls, NY
Blogs: The Experienced Cyclist; noglider's ride blog
“When man invented the bicycle he reached the peak of his attainments.” — Elizabeth West, US author
Please email me rather than PM'ing me. Thanks.
12-14-15, 03:22 PM
#25
Senior Member
Join Date: Apr 2011
Location: Alpharetta, GA
Posts: 15,280
Bikes: Nashbar Road
Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 2934 Post(s)
Liked 341 Times
in
228 Posts
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.