Sore Muscles

The sore muscles are finally here. All I can say is OUCH!!! I'm proud of myself for getting in so many steps and I'm gonna have to make for sure that even though I'm sore today I still have to get in the steps. Starting off slow this morning so I'll really have to push myself after lunch.

Food: 23 points

b= coffee (1), ff milk (2), protien bar (5), 2 c water
s= apple (1), 2 c water
l= chef salad (6), orange (1), 2 c water
s= pita (1), hummus (1), 14 baby carrots (0), 2 c water
d= chicken curry (7), 2 c water
s= ww fudge bar (1)


ww= 26 <-- went over water: 10
cardio: 2 mile trail walk (big hills), 2 mile walk video

Steps: barely 10,000

Notes: I'm so tired today. Seems like no matter what I do I just don't have any energy. It can't be because of lack of water or food cause I'm doing fine with both. I do need to get in more steps tonight though ... not enough yet!

How to Make Sore Muscles Feel Good

Muscles can often feel sore after exercise or a long day at the mall. Use these simple tips to alleviate common muscle soreness.

Rest; This is the very best thing you can do for soreness. Try not to use the muscle in a strenuous fashion for 24-48 hours after exercise, especially if the soreness is due to a weight lifting routine.

Stretching; This will also help to get the lactic acid out of your muscles. Waiting a few hours after a strenuous workout before stretching is not best. Stretch after activity that caused the soreness to prevent becoming stiff.

Heat; After the first day of soreness, heat can be used to help blood flow to the muscle. This will help rebuilding take place and provide some soothing relief.

Proper diet; If your muscles are sore from intense activities such as weightlifting, your muscles are rebuilding themselves and need lots of protein. Aim to take in 1 gram of protein per day for every pound of lean body mass you have. For example, a 160lb. man at 20% body fat would want to take in approximately 130 grams of protein per day. This will speed up recovery times considerably, as well as prevent muscle loss from poor nutrition.

Tips:


An excellent source of protein would be chocolate milk, which can revitalize your body faster than most energy drinks after a long workout. It also provides sugar for your body which normal milk does not. No - milk contains plenty of sugar. Lactose is sugar, and your body readily uses it,unless you are lactose intolerant.

Saran Wrap. If you need to be moving around (cooking, cleaning, etc.) while using ice, saran wrap can help secure ice onto a muscle while you move.

5 gallon bucket. For soreness of the arms (like from baseball practice) a 5 gallon bucket filled with ice water will allow you to ice the whole arm at one time.

Sour cherry juice can also help your muscles feel better. Sour cherry juice is filled with antioxidants to help your working muscles during or after physical exercise. Sour cherry juice can be found at most health food stores.

Adding baking soda (bicarbonate of soda) to your bathwater is a home remedy that is very effective. Add 2-4 heaped tablespoons of soda to a full bathtub and stir a little to dissolve. Enjoy your bath. You should feel some relief immediately after you finish your bath.
Stretch while taking a shower. Use water which is slightly hotter than what you are used to. This increases blood flow around the muscle fibers with micro-tears.

If you do end up getting stiff from working out or some other physical activity where you have forgotten to stretch afterwards, massaging the stiff area will relieve you from the pain for a while.Then stretch and find another place of the muscle it hurts and massage there until the pain goes away.

You may want to consider a massage or sauna.

Some people believe that taking a shower with cold water for a few minutes,than with hot water for a few minutes, than finish with a cold shower again may relive sore muscles.