paleolala Posted January 20, 2013 Share Posted January 20, 2013 Hello you lovely people. I'm after some advice. I'm back at crossfit after a 5 month absence and I'm really keen to ensure I'm optimising my recovery since being so sore all the time was what made me take a break the first time around. I'm two-thirds of the way through my first W30 and feeling great, but I was still VERY sore after my first 3 sessions back last week and I wondered if there's anything I'm not doing that might help me to avoid this? I did think perhaps it might be insufficient protein? As well as my crossfit sessions, I'm aiming to get in couple of short runs (3-5 kms) and a bikram class a week to keep the blood pumping and give me a good stretch out - though I didn't manage this last week. I'm finding though that I'm almost too sore for my daily bike commute! Any advice would be much appreciated! Link to comment Share on other sites More sharing options...
missmary Posted January 20, 2013 Share Posted January 20, 2013 I tend to have less issues with soreness, but certain muscles get tight to the point that I lose some range of motion. I think these are part of the same thing. what helps me: more protein, more water, active recovery (not a a super intense class, but a slow flow class or a yin class), even just walking or a leisurly bike ride, alternating heat and cold, like making time to sit in the sauna and hot tub, cycling through with coldish showers in-between. I also do lots of foam rolling and rolling with a medicine ball pre-workout. what I have not yet tried, but has been recommended by a couple different professionals: icing immediatly post workout (like you see those olympians sitting in a bathtub full of ice cubes). fun! but it is really supposed to help. Oh, and when you can, get a massage, although I am now 5 hours out from my massage today and I'm much much more sore than I was going in....hopefully that will flush itself out before long. Link to comment Share on other sites More sharing options...
paleolala Posted January 21, 2013 Author Share Posted January 21, 2013 Thanks Mary. All great suggestions - but slightly worrying because I did try all of them last time around (minus the ice bath) and still had lots of soreness! I'm doing more sessions a week this time around, so hoping the conditioning will come quicker and I'll be less sore and more fit in general. Failing that, I think massages are the go! Link to comment Share on other sites More sharing options...
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