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Reducing muscle soreness after playing

Published: 22 Dec 2007 - 01:21 by dpiedra

Updated: 24 Sep 2008 - 17:04

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Anyone have any suggestions for how to reduce the after workout pain associated in sore muscles (particulalrly the legs). Many refer to this as "Delayed onset muscle soreness (DOMS). I have tried ice and it works quite well ... any other thoughts?

Thanks

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From rippa rit - 24 Dec 2007 - 08:01   -   Updated: 24 Dec 2007 - 08:03

Warming down is to do with preventing of blood pooling and lactic acid.

So that "lap of honour" is not just for the fans, but to assist the athlete in the warm down process.  The same applies between games, do not crash outside the door for the break but keep the body moving.

Let's face it if you extend your body beyond what it is used to (not only in squash but any other activity) it is natural to have some stiffness. The glutes (the bum muscles always feels that running up the front of the court after lunging and pushing off) and are often sore too.  Also the calf muscles and achilles area cop it too with the explosive movements.  The lower back normally does not twist and turn very much in our day to day movement, and that generally tightens up.  We did say squash is a good workout.

A bit of warming up (to get the blood moving into the muscles), stretching of the specific muscle groups, together with recovery time helps. The older we get, the slower/longer the recovery.

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From dpiedra - 24 Dec 2007 - 04:06

My understanding is that lactic acid only stays in your body for 30 - 90 minutes. There is additional aching or pain which often stays in the legs for up to 24 hrs.

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From hamburglar - 23 Dec 2007 - 12:31

I was told a trick that sounds crazy, but actually works on many occasions and has some basis in physical therapy. Near the end of a nice hot shower, turn the water to cold for about 30 seconds, then warm for 30, then cold for 30, warm and cold as long as you can take it, ending with cold water. The muscles contracting and relaxing help to push out the lactic acid. You should drink plenty of water as well to help flush out the acids.

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From rippa rit - 22 Dec 2007 - 07:09   -   Updated: 23 Dec 2007 - 06:56


Here is the Squash Library link to Preparation/Stretches

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From bosartek - 22 Dec 2007 - 06:20   -   Updated: 22 Dec 2007 - 06:34

There are several things you can try (in no particular order):


1. Keep hydrated! This means before, during, and after... be sure that you are drinking enough water (if available, electrolyte drinks are great but stay away from the "sports" drinks with lots of sugar). This is especially true if you find yourself cramping during or after play.


2. Have a good warm-up/stretch before and an easy cool-down/stretch after (e.g. 10min on a stationary bike or very light jogging)-- you can still follow up with ice if you find it helpful. Pay particular attention to the after part... is there a particular muscle group you always neglect to stretch? Remember, stretching will help make you feel better but should be used preventatively, not just after you're already sore.


3. Work on fitness. Squash is very physically demanding, and good all-around fitness, strength, and endurance are critical. A moderate fitness and conditioning program with weights (not on the same day as a match of course!) will not only leave you feeling better but will improve your game as well. Playing squash to get fit is fine but, if you play competitively, you must get fit to play squash.


4. Hit everything into the nick. That way you won't have to run... just stand on the T and take every shot early.


 


5. I suppose I should add one more thing if you're not already doing it... eat well and be rested. Pay attention to your nutrition/eating habits and be sure to allow sufficient time for recovery after a tough workout.

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