Muscle soreness

[tesp]

Any advice on how to help with muscle soreness??
Being female my weak point of course are my legs. Some times I tend to over train them with squats and lunges and I am so sore for about 4-5 days. I only do legs once a week and cardio 5x's a week. (I weight train 5x's week, one body part a day).
I take lean body for her shakes at least twice a day with a healthy diet. Also I take glutimine, and the Animal pak vitamins everyday. I also just started taking celtic.
Any help would be great, thanks.

[hotmom]

How often are you taking glutamine and in what amounts? Also, are you drinking enough water? At least a gallon a day. I was told to drink at least a half gallon of water during my workout to get all the toxins (free radicals) out of your body from working out.

[freaker]

There's going to be a certain extent of soreness due to working out, but there are some ways to reduce it. Riding the stationary bike for 7-10 minutes at a medium intensity after your weight training session will help reduce leg soreness from your workouts. Anti-oxidants such as vitamin C, vitamin E, beta-carotine, NAC, and ALA will help neutralize free radicals and improve recovery. There is one last supplement that has helped me, but it is somewhat expensive. Phophatidylserine is actually considered a brain nutrient, but it has been proven to lower post-workout cortisol levels to allow for faster recovery.

[tesp]

Thanks for your help.
I take 1 tab twice a day of glucosamine 750mg & chondroitin 600mg.
I will look into the other supplements.
How long is a normal peroid of soreness?? (does that make sense??)

[freaker]

I've been known to stay sore for over a week at times. I wouldn't say there's a normal period of soreness, but the level of soreness you feel from training should begin decreasing after 48 hours, but there is no "normal" period of soreness. Depends on intensity, genetics, and recovery. All those people who say you should fully recover within 48-72 hours must train like pussies IMO.

[Gal_Next_Door]

What I do to help ease some of the muscle soreness:

Fill up the spa bath with warm (hot, but not to the point of being unable to sit in it comfortably) water, dump in a huge handful of Radox Muscle Soak, ......................and just relax!!! That Radox is great!!!!

I also heard that if you soak in the (hot)spa for a short time, then go jump under a cold running shower, and keep alternating between these for a few times can help. Haven't tried this one yet though................................

[hotmom]

What's radox and where do you get it?

[strongfox2002]

Are you incorporating stretching before, during and after your sessions? Stretching before a workout and after a 7-12 minute warm-up on the treadmill/bike helps. Try spending 15 minutes on stretching your entire body, regardless of what muscles you are training that day, before you hit the weights. Stretching in between sets is also helpful and a should also be done after your training. Hope this helps.

[SPRWMN]

Some would say that they don't do cardio (impact) on leg day. i personally don't have that problem. I enjoy some extent of my soreness, it helps gage how hard I trained.