how do you help with muscle soreness?

Question

My track reason just started and my calves and the balls of my feet hurt like an M-effer. What are ways I can reduce the pain.

reason = season***

Answer 1

Besides the shoes, which are probably killing you.....

30 minutes after any strenuous activity you need to get protein in your system, otherwise your muscles will not be able to recover quite as well. In addition, try to get magnesium and calcium in your diet. They help your muscles recover, and become stronger and faster.

The shoes.......I'd say that you don't have enough support, either by a poor fit, or by them wearing out. Running shoes last for 500 miles, and then they are destructive for your joints etc.
Try going to a running shoe store and get fitted by an experienced runner. These guys and gals know what they're doing.
Kmart and Walmart (shoe dealers like these) will not offer the quality you deserve.

Epsom salts are great, but you should be fixing the problem, not the symptom. Your body will be able to heal if you prevent the hurt from happening.

An ounce of prevention......
.

Answer 2

Some muscle soreness is to be expected from weight training. Part of that soreness is from the tissue being 'torn', and then the process or rebuilding takes place. Another cause of muscle soreness is lactic acid accumulation. This occurs when muscle is working very hard, in an anaerobic (without oxygen) state. Some things you can do are warming up the body and particularly the body part you will be exercising, as well as warming down - very light repetitions of the weight training exercises you just finished. LIGHT stretching is helpful, but be careful not to stretch too much - this could cause injury. Stretching and light exercises help prevent lactic acid rich blood from pooling in the tissue, which causes some of the soreness, and improves blood flow (to carry oxygen and nugtrient-rich blood to the muscle as well as help hasten the removal of waste products from tissue). Some dietary supplements that are helpful are NO2 boosters (vasodilators) and anything that has at least a gram or more of malic acid (a compound found naturally in fruits, but also used as an ingredient to provide tartness in iced teas and lemonade). Pure malic acid can be found in better dietary supplement stores. Take one or two capsules about 1 hour prior to training. It helps recycle some of the lactic acid that accumulates into usable muscle energy, so it may delay muscle fatigue a bit when you're training as well as soreness the day after. And make sure you are getting adequate protein (in the form of whey isolate) within 20 minutes after your training session. Whey isolate is a very fast absorbing protein that helps to support muslce tissue repair and growth. Also, give each body part at least 3 - 4 days to fully recuperate before training it again. Rest is just as important for growth as training hard is. Good luck with your training program.

Answer 3

Take a nice soak in the tub with Espons salt, or if you have access to an hot tub even better, Do some strecthing while you are soaking too ask stretching is easier when muscle are warmed up and suplle.
For the balls of your feet and I'm sure your arches are sore too, use a tennis ball and just roll your feet/arches over it, do a lot of toe flexion(while sitting for instance just roll up on the balls of your feet/toes and really exxagerate it so your arches are stretched,
you can also do gentle pressure massage yourself,
while standing also you can go up on your toes which will also stretch your calves)
sit on the floor press your toes against a wall, flexing as you do it again stretches your arches and calves.
Take your foot in your hand, gently roll to to the left, then right rolling around in a circle

Make sure before your practice you get a good warmup and stretches for at least 20mins.
Some of my new athletes are complaining too, but every 2nd practice we have massage sessions where their feet espcially aches/claves/shoulders are done. I run with them too so I enjoy it myself.

Answer 4

Ur calfs are going to hurt but to help them not hurt as much each a portien bar before and after and take in a little more protien then normal because of your sport and the balls of your feet hurt probably because you wore thin socks or if you have track shoes dont wear them to practice only on days before a meet for times.

Answer 5

1.) Rest

2.) Try to keep weight off your legs.

The type of shoes you wear while running might have some effect on why the balls of your feet hurt. If they are worn out, it's time for you to discard them.

Also, stretch. Stretching helps keeps your muscles loose.

Answer 6

Epsom Salt in a nice hot bath is suppose to relieve muscle soreness. It's not very expensive and it's relaxing just to soak a while.

Answer 7

Keep moving the muscles.
Hot bath.
Plenty of water.

I'm not sure the balls of your feet are due to muscle soreness. You may want to make sure it's not bruising or blisters.

Answer 8

ICE BATH!!!!! i know it sucks but it helps alot! and i know this sounds weird but when you go to sleep wrap you calves w/ plastic wrap tightly for a few nights and it will help temendously. its an old trick my track coach told me.

Answer 9

stretch before and after
drink water
keep on running

Answer 10

stretch before and after. ease up on your training, your body has to adjust then try picking it back up. massages will help also.