Dealing with soreness

**307monkeys** · Posted On: 2/12/2012 9:34am

Hey folks, I just started Muay Thai last week. I have it on Wednesdays and Fridays, and after last Wednesday, I was just too sore to go Friday.

What strategies to do you have to deal with soreness? We already do plenty of stretches and warmups before training. I'd like to be able to go both Wednesdays and Fridays, so any help would be appreciated.

**thrutch** · Posted On: 2/12/2012 9:39am

Just keep at it. It won't last, or at least not to the point where you feel you can't go back in the gym.

Also remeber that rehydration is important, as is a good warm down and stretch after class, something you didn't mention in your post.

**307monkeys** · Posted On: 2/12/2012 9:48am

Thanks for the tip, we don't have warm downs as during training time, so I guess I'll do those myself. You have any tips?

Also, part of it might have been that, in a moment of Extreme Stupid, I forgot to bring a bottle of water. Not sure what got into my head, but I didn't have water there.

**Sang** · Posted On: 2/12/2012 9:49am

One part tiger balm, one part stop being a girly man.

**erezb** · Posted On: 2/12/2012 9:56am

There isn't a magic trick, you are going to have to get used to it, and it will reduce in pain as you get fitter and fitter. I still get sore after boxing in some places like my back..just go to the next class and it will subside. You can buy Voltaren/bengey( http://en.wikipedia.org/wiki/Bengay ) or take paracetamol if it is too much.

**Neo Sigma** · Posted On: 2/12/2012 10:37am

Just keep at it. That soreness is your muscles being crying little bitches because they're doing something new that upsets them. The only way to make it go away is to keep going regularly so you can get used to it and tell your muscles to stop their whining. Skipping because you're sore will just get you sore again when you go back.

**Odacon** · Posted On: 2/12/2012 11:40am

Take a shower as soon as possible after training, nice and warm then cold as possible, helped me a great deal when I started Kyokushin.

***jnp*** · Posted On: 2/12/2012 11:55am

Movement helps get the lactic acid out of muscle cells. Lactic acid is what makes you sore. When your muscles run out of available oxygen, the end result of the metabolic pathway is lactic acid.

Massage also helps. Hot showers too as previously mentioned.

**senseipookie** · Posted On: 2/12/2012 12:39pm

Lactic acid is one cause, but sometimes it's just part of the process of building muscle. Hydration has been mentioned,but also make sure you get enough potassium, vitamin C, and protein. And keep the muscles moving so as they heal and grow they don't stiffen. It will go away as your muscles adapt to the new strain you are putting on them. And if you pull a muscle or are bruised from contact as opposed to just sore, ice it for the first 1-2 days before you use any heat. Heat will just cause more inflammation.

And definitely massage.

**thrutch** · Posted On: 2/12/2012 2:01pm

Originally Posted by jnp

Movement helps get the lactic acid out of muscle cells. Lactic acid is what makes you sore. When your muscles run out of available oxygen, the end result of the metabolic pathway is lactic acid.

Lactic acid is usually cleared from the system after 30-60 minutes. The soreness that's still around after a day or two is caused by micro-tears/ruptures in the muscle fibres - tears from extending and rupture from exertion. Both of these will abate once your muscles get used to the particular stresses and strains that your workout is putting them under.

In other words - man up and keep at it.