DerbyTude

Hey Kiddies,

I haven’t posted anything in a while for my off skate training information, and I figured now that we -The Ohio Roller Girls - just had our First Bout of Season 3 (WooHoo!), now is the perfect time to talk about muscle Soreness, and things you can do to help ease the pain.

What is muscle soreness?
Being moderately sore after a hard workout tells you that you worked your body, which is a great feeling. But not many people know what the feeling actually comes from. It is the result of Minor Damage to your muscles, ligaments, and tendons, caused by stress to your body. Sounds bad, but it’s actually good! Your muscles will rebuild slightly stronger than before.

How Long does it Last?
It can generally last 2-3 days, and is usually worse on the 2nd day after the workout.

Does it mean I shouldn’t workout during those 2-3 days?
Heck No! Your soreness should not be a sharp pain, but more of a dull nagging pain (think: like a badly skinned knee that you’re always aware of when you move). Go ahead and ease into your workout, and don’t do anything that is truly painful, but you are fine to get back into training. The movement is actually good for the muscles.

What can I do to ease the pain?
There are a few answers to this question.

• Something preventative is to Get into the gym!! The more you do weight training, the more used to intense activity your muscles become. After a few months, you will see more soreness after your weight routine, and very little after practice or a bout.
• Water & Vitamins: Make sure you’re getting everything you need! Make sure you’re getting Vitamin C (found in citrus fruits, tomatoes, potatoes, cabbage and green peppers), Potassium (whole and skim milk, bananas, prunes, raisins, and meats), and Zinc (meat, liver, eggs, oysters, peanuts and whole grains). Studies have also shown that Taking Vitamin E everyday for 7 days before your strenuous exercise can minimize muscle soreness.
• Ice and Ibuprofen: That’s pretty self explanitory. If you ice, try to stick with 20 minutes on, 20 minutes off.
• Hot Bath with Epson Salts: Add 1 to 2 cups to your bath. Epson Salt is magnesium sulfate which work together to help heal your body.