Hot Tub

Hot tubs don't help. In fact your best bet is after a long run, fill the tub with cold water..add ice cubes and get in--shiver for 20 minutes. Your legs will be great!

Evelyn ;-)

Evelyn has it right, heat is seldom the correct answer. It's ice that helps. On the other hand, last week I had some stiff leg muscles and I popped into the whirlpool for 15 mins before my masters class swim. Like all triathletes, I sweated the unknown details. Should I be doing this before a swim? What's gonna happen when I plunk my warm legs into a cold pool? Will that lead to leg cramps? Bottom line? I swam great, my soreness went away and my limbs didn't fall off. So who knows. Without a doubt, whirlpols are very soothing. Yogi Berra once said something like this: "90% of what you do is in your head, the other 50% is mental!"

It doesn't, all it does is reduce swelling. Heat is therapeutic for pain, but it increases blood flow, so in turn can increase swelling. I would actually have to disagree with the "cold" treatment idea. If your legs are sore from working them the only thing you can do is wait. Delayed onset muscle soreness/fatigue is caused by microscopic tearing of muscle fibers (which is a good thing), unfortunately the only thing that will fix this is time.

Cold water/ice removes lactic acid buildup and reduces swelling. I've read you can alternate between ice and warm rag treatments. Also try taking ibuprofen, stretching, massaging the muscles and taking an easy walk around to try to remove the lactic acid.

I agree with Whit. I didn't take that idea out of thin air. Runners World two years ago and last year ran an article on the cold tub and its benefits. I did this after all my long runs and after my marathons and it works.

Evelyn

But the hot tub feels SO much better!

Tequila is your only option. Your muscles won't hurt as much and it will keep you off the road, allowing your little pumpers to get some rest.

I'll chip in here with saying that I've heard more and more over the last few years about the benefits of hot/cold therapy. After my last couple of marathons I have experimented with alternating cold and heat on my legs and I can attest that the recovery time was much reduced.

I now consider this type of treatment another training tool.

As far as just resting, I've found over the years that muscle soreness seems prolonged by inactivity. Some rest is of course common sense, but too much may be counterproductive.

Sitting down in tub of ice-filled water is quite an experience.

As someone who got up off the couch a few months ago, I have experienced soreness often, but did not want to interrupt my training or return to the couch. So - my advice:

Ultra-hydration! Flood out the lactic acids! Stretching and moderate exercise to increase circulation to help flush.

I usually use water, but a couple of shots of tequilla might be more fun.

Mary

I can't say I enjoy the cold treatment personally, but it works. When my husband was playing semi-pro volleyball and had back trouble, the team trainer would make him sit in a cold whirlpool - ice floating in it - up to his armpits. It always got him back in the game. Or maybe he was faking it so he wouldn't have to sit in the cold water again. Whatever works.

Edited by CLLinIA 2004-04-29 8:51 PM

Lots of water, and a good rub down. Water helps to get the bad stuff out of the body, and the massage will get things flowing in your legs. Rest is not a bad idea, but I prefer to take an easy day, a few laps in the pool, or a short easy run. Again this is to keep things flowing.