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Muscle soreness and recovery after workouts

by (496)
Updated about 10 hours ago
Created April 19, 2012 at 12:56 PM

I have been Paleo for some time now and started Crossfit 2 months ago,3 times a week.After every workout I am really sore and in pain for 2 days and then it's time for another workout.So basically I am sore all the time.I eat strawberries and sweet potatoes along with protein and fat post workouts.Are there any supplements I can take for muscle recovery,or any other strategy you guys know of,or should I just suffer through it.Thank you all.

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455 · August 12, 2012 at 2:40 AM

I don't ever recall thinking "Ooh, feel the burn!" during a lift :)

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496 · April 19, 2012 at 7:07 PM

When should I use the ball,right after workouts or any time.Thanks

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88 · April 19, 2012 at 6:33 PM

Deep Tissue Lacrosse Ball massage is essential. Your shoulders will get messed up if you don't release the tension. Lot's of pullups creates tight lats which will tighten up your shoulders.

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5 Answers

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5516 · April 19, 2012 at 1:15 PM

My best tips are:

Contrast showers, foam rolling post workout, and keeping carbs to after workouts.

You should definitely read this article by John Welbourne of Crossfit Football which describes a huge amount of recovery tools: http://talktomejohnnie.com/crossfit-football/restoration

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4393 · April 20, 2012 at 12:24 AM

Also, have a look at this similar question for some more answers that may help;

"More muscle soreness/inflammation after working out (with paleo)"
http://paleohacks.com/questions/101005/more-muscle-soreness-inflammation-after-working-out-with-paleo

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19120 · April 19, 2012 at 1:52 PM

If you are getting extreme muscle soreness right after a workout, and not delayed onset muscle soreness (DOMS) that shows up the next day, that may be a sign that you are pushing yourself too hard. In other words, you might actually be damaging your body, and not in a "ooh, feel the burn!" good kind of way.

Your diet could use tweaking, but it sounds just fine in general.

Warm up before, stretch after, and push yourself -- but don't overdo it!

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455 · August 12, 2012 at 2:40 AM

I don't ever recall thinking "Ooh, feel the burn!" during a lift :)

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134 · April 19, 2012 at 1:43 PM

up the omega-3s, found in sardines, anchovies, mackerel cut out high omega-6 nuts like walnuts, pecans, brazil ICE sore spots after works outs roll out on the foam roller before and after WODS use a lacrosse ball to deep tissue massage. STRETCH AFTER WODS while you are hot and be sure to warm up properly before WODS.

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496 · April 19, 2012 at 7:07 PM

When should I use the ball,right after workouts or any time.Thanks

0c8d194ac062af4de60919f796df6e17
88 · April 19, 2012 at 6:33 PM

Deep Tissue Lacrosse Ball massage is essential. Your shoulders will get messed up if you don't release the tension. Lot's of pullups creates tight lats which will tighten up your shoulders.

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1794 · April 19, 2012 at 1:08 PM

Eat more protein, you could try some BCAAs or a bunch of various different amino acids. Make sure you eat enough carbs too, especially for something like crossfit. It will definitely help cut the cortisol spike after your workout. When your sore for a few days after a workout, cortisol can be a contributing factor in that, I believe.

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