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?

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.

Rest, food, beer and sleep.

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.

:thumb:

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

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

Stretches after the ride.

Rest.

Joint mobility exercises in the morning.

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!

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.

Have a soineur ​on your staff , for a post ride Massage , like the Pro's.. :thumb:

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).

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.

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?

...and if that fails, add a healthy dose of HTFU :lol:

Beer, chocolate milk, cherries. If I have to...:rolleyes:

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.

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.

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?

Take every substance listed in this thread http://www.bikeforums.net/33-road-bi...nic-drugs.html

Note: please do not actually

Yoga the next morning with some gentle stretching. Sometimes I have to schedule rest days. I like that.

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!

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.

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.