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Sore muscles after games
| Posted: 08 May 2011, 03:56 | |
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soo i usually have a problem where i come out with all my muscles sore after a game from working so hard.. anyone else have this problem? if you do, how do you handle it or what did you do?
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| Posted: 08 May 2011, 04:38 | |
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DOMS - Delayed Onset Muscle Soreness, to be exact. It's of cause very common. The first step is cooling-down after the game. If you have the time, it is certainly worth it.
Here's what I do for a cool-down: 100m 50% jog 40m 30% jog 150m walk Static stretching (all major muscle groups, with two sets for the more important ones e.g - quads, hamstrings.) - Each stretch needs to be held for 20 secs. - The idea is to 'cool-down', thus the name, from the high intensity exercise of the match, down to a nil activity state. It's not good for recovery if you go straight from sprinting and kicking for 90 mins (or however long), to doing nothing. After this, I always have a snack of high GI carbs (0-30 mins after game). I know high GI foods are portrayed as evil, but in an athletes lifestyle you can get the positives out of them without worrying about any bad influences. I usually have a small serve of white bread, which gives you complex, yet high in GI carbs directly after your game which is an important time for refueling your energy supplies. Now, when you get home (or an hour or so after the game, even sooner if you want), you need to have a fairly large meal or complex carbs. Again, my advice is to go for high GI. High GI food's that are also complex in carbohydrate sources include pasta (plain, no grains or anything), white bread (again), and plain rice. For more you can give it a Google, but high GI foods are usually the 'plainer' grains. The reason I suggest high GI is because it makes the carbs quicker absorbed, thus re-energizing your muscles faster. After all of this, there are a number of options. You can have a shower, alternating 1 minute intervals of hot-cold water, or just a nice warm bath with some muscle soothing/recovery remedies/soap, these usually work wonders for me. If your really feeling ambitious you can try and ice bath! Passive activities should occupy the rest of the day. EDIT - There needs to be plenty of water consumed not only through the game, but immediately after the final whistle, and even on through the rest of the day you need to be drinking plenty of water,  Everything you need, is already inside. |
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| Posted: 08 May 2011, 14:34 | |
Veteran Member Joined: 13 Jan 2007, 16:26 Posts: 2858 |
Delayed muscle onset soreness most commonly occurs when weight lifters do heavy exercise, completely fatiguing their muscles and training to failure. Normally it doesn't hurt too much for hours afterwards, just stiff. But then after you sleep, the pain will increasingly set in stronger untill it reaches a peak about 2 days after the exercise, after barely hurting at all 24 hours after exercise. I get this quite a lot because I do heavy weight lifting nearly every day.
The soreness you experience after a game is very common, but very rarely results in DOMS. If you don't feel any pain what so ever, you should question your work ethic during the game. Normally the pain sets in most after you have stopped and rest for 30 minutes to an hour. Your goal is to stop swelling of the muscles, so having an ice bath/shower would be best, and stretching immediately after the game with a proper cool down would best very beneficial to recovery time. A journey of a thousand miles begins with a single step. |
| Posted: 08 May 2011, 17:28 | |
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Desire, why are GI food seen as evil...I always thought they were thought of as really beneficial?
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| Posted: 08 May 2011, 21:05 | |
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It's usually associated with high glucose spikes and such, and the GI doesn't help satisfy your hunger as effectively because the energy is released rapidly. It's mainly for people trying to lose weight where the effects are more negative.
Everything you need, is already inside. |
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| Posted: 18 May 2011, 02:49 | |
Try protein shakes dude! it really helps in muscle repair. I also advice on getting a warm spa for that sore muscles it is so relaxing and soothes the muscles very much. 
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