Strategies on reducing soreness after training legs?

[Quark79]

Most of us are sore 2-3 days after training the legs. So what are some strategies we can take on minimizing soreness and ensuring optimal and quick-as-possible recovery for the legs?

For my method, I usually do dynamic stretches first, followed by the workout, followed by some static stretches. While this may help my flexibility, does it do anything for recovery and reducing soreness?

I've also heard of performing light cardio for 10-15 minutes after training legs for active recovery. Is this useful?

[SDFlip]

contrast shower right after training

stretching

a walk around the mall always helps me

[BringnIt]

Stretch immediately post-workout. Then stretch at least one more time prior to bed. More definitely wouldn't hurt. Up protein and total calories. Make sure to get a good casein-based blend prior to bed. Taurine pre-workout can also help with soreness.

[G_Train]

Stretchy McStretch Stretch

[Canadian Iron]

Light cardio on the days following leg training can help. (Swimming is good if you have access to a pool).
If you have access to a jacuzzi/hot tub, that can help. Sauna/steam room are good too.
Massage can help.

[CitadelArmyJAG]

stretch before, stretch after... hydrate HARD... and take a walk a couple hours after to try to work out some of the lactic acid.

[hypo_metabolic]

crutches or a staff.

[aqua-beowulf]

Most of us are sore 2-3 days after training the legs. So what are some strategies we can take on minimizing soreness and ensuring optimal and quick-as-possible recovery for the legs?

For my method, I usually do dynamic stretches first, followed by the workout, followed by some static stretches. While this may help my flexibility, does it do anything for recovery and reducing soreness?

I've also heard of performing light cardio for 10-15 minutes after training legs for active recovery. Is this useful?

I always schedule my cardio sessions the day following legs. It's a little rough warming up, but by the time I finish, my legs feel a lot better, with almost no soreness the next day. I don't feel like it hurts my gains, because I'm still increasing in sets/reps/leg size, and I work legs twice a week.

[BuffedOut]

Most of us are sore 2-3 days after training the legs. So what are some strategies we can take on minimizing soreness and ensuring optimal and quick-as-possible recovery for the legs?

For my method, I usually do dynamic stretches first, followed by the workout, followed by some static stretches. While this may help my flexibility, does it do anything for recovery and reducing soreness?

I've also heard of performing light cardio for 10-15 minutes after training legs for active recovery. Is this useful?

Take a warm bath w/ bath salts
stretch
get in lots of fluids
get in some good calories
get as much sleep as you can
get a rub down and/or light message

[geoffsherman]

Supplement with fish oil, I have found that has dramatically decreased my DOMS...

[4amWorkouts]

I like to do a full body stretch everyday, and hit the treadmill or take a walk everyday as well.

[Kane Fan]

stretch
right after your done with your workout while your still sweaty, hell while your still in the gym just get out of the way of the squatrack and stretch a good bit before your muscles get the chance to get all tight
also some light cardio (preferably on a bike if you ask me) for 10 minutes after your training should work
also the active recovery of sledpulling can help but I have no specifics on sled pulls for active recovery sorry

[2ill4brasil]

all the **** they said

and eat vitamin C, it helps reduce soreness and flush your system of lactic acid and such
also I think .15 mg of calcium is used for every g of protein that is metabolized in the muscle recovery process. numbers are probably off, but calcium supplementation is supposed to help as well.

[CitadelArmyJAG]

all the **** they said

and eat vitamin C, it helps reduce soreness and flush your system of lactic acid and such
also I think .15 mg of calcium is used for every g of protein that is metabolized in the muscle recovery process. numbers are probably off, but calcium supplementation is supposed to help as well.

^^ bump on the vitamin C... I have found that really helps me as well

[Gorilla_Latz]

ice it

[mike_d]

What stretches do you guys do? What are some good static stretches? What are some good dynamic stretches?

I do a quick 5 minute light bikeride before I start lifting, then between sets I just kind of shake my thighs out in the rack.

I only started adding these stretches after leg day, i dont think they're enough

* standing toe reach
* seated toe reach
* standing, hold my ankle behind my back to stretch quads (dont know the name)

I'm going to start adding contrast showers right after workout. Maybe hit the sauna after my shower too.

[Ageispolis]

stretches are mandatory, but I dont think they help you recover. Dont they continue tearing muscle fibers??????????

[Tyrbolift]

This will maximize leg recovery

http://www.electricmobility.com/rasc...werchairs.html

[MrSinister]

be consistent
when i was training my legs every week the soreness started falling off, i recently didnt hit them for nearely a month, did them yesterday... now walking is torture

[bukshot]

Heh nothing can seem to help my legs from getting sore, probably becuase im so damn intense during my leg workouts. Its funny because I get stares walking around like an old man the next 2 days at work.

[CodiMac]

Call me weird but I love the sore as hell feeling I get the day or 2 after a powerful workout

[dsoul27]

Call me weird but I love the sore as hell feeling I get the day or 2 after a powerful workout

not after a leg workout... sore legs is the worse.

[Quark79]

Lower body soreness sucks. Your ass, quads, hamstrings, calves, feet are all hurting. It hurts to sit on hard surfaces and your mobility is limited. Plus there is alot more fatigue and soreness for lower body than upper body post-workout.

It's a lot easier to function with upper body soreness.

[Adonisanemone]

Vagisil works to get rid of lower body pain

[leonutz]

I always schedule my cardio sessions the day following legs. It's a little rough warming up, but by the time I finish, my legs feel a lot better, with almost no soreness the next day. I don't feel like it hurts my gains, because I'm still increasing in sets/reps/leg size, and I work legs twice a week.

i did HIIT cardio the day after legs too , n it works wonders in reducing soreness. did this for 2 months, n i had some muscle loss in my legs.

now im concerned with whether or not i should continue doing HIIT, or any cardio at all for that matter.

do u do HIIT or low intensity cardio the day following legs?

[aqua-beowulf]

i did HIIT cardio the day after legs too , n it works wonders in reducing soreness. did this for 2 months, n i had some muscle loss in my legs.

now im concerned with whether or not i should continue doing HIIT, or any cardio at all for that matter.

do u do HIIT or low intensity cardio the day following legs?

Moderate intensity (such as running at 5.0mph for 20 min.), or sometimes sprints (sprinting for 30 sec., and walking for 90 sec., and repeating that for 20 minutes). But frankly, if your diet is good, with enough calories, especially protein, you're not going to lose muscle, in my opinion. I eat a lot, and take in about 400 grams of protein daily, so it's not an issue for me, and it helps keep the fat off, even as I continue to gain weight.