File :-(, x, )
Anonymous
G'day /fit/

I did a 1.8km run yesterday (first time in fucking ages, so starting small) then today I did about a 4km bike ride but now my legs are fucked and really sore, is this normal?
>> Anonymous
Definitely.
>> Anonymous
>>61707
Are you an ASS?
>> Anonymous
quite normal. it's also normal that your legs will get stiff for a while but it'll pass. eventually....
>> Anonymous
Are you a fucking ASS?
>> Anonymous
     File :-(, x)
If you havn't done anything in fucking ages, then yes, you will be sore even doing small workouts.

My advice? STRETCH!!! before AND after working out.

I always stretch right when i wake up and just before i go to sleep as well.
>> Anonymous
Learn how to stretch. Go gentyl. Don't overdo it. Max 3 times a week for a month. Then get real and good information about running and fitness.
>> Anonymous
Stretching does not prevent DOMS or soreness.

Sources:

"Cryotherapy, stretching, homeopathy, ultrasound and electrical current modalities have demonstrated no effect on the alleviation of muscle soreness or other DOMS symptoms."

Sports Med. 2003;33(2):145-64. Delayed onset muscle soreness : treatment strategies and performance factors.

"The exercise bout produced severe DOMS, with parameters peaking and troughing at 48 h postexercise. However, no significant differences were found, regarding any of the parameters, when comparing stretched and nonstretched legs."

Scand J Med Sci Sports. 1999 Aug;9(4):219-25.

"Other conventional approaches, such as massage, ultrasound, and stretching appear less promising."

J Strength Cond Res. 2003 Feb;17(1):197-208. Treatment and prevention of delayed onset muscle soreness.

"It is concluded that passive stretching did not have any significant influence on increased plasma-CK, muscle pain, muscle strength and the PCr/P(i) ratio, indicating that passive stretching after eccentric exercise cannot prevent secondary pathological alterations."

Scand J Med Sci Sports. 1998 Aug;8(4):216-21. The effect of stretching on delayed onset muscle soreness, and other detrimental effects following eccentric exercise.

"Stretching before or after exercising does not confer protection from muscle soreness."

BMJ. 2002 Aug 31;325(7362):468, Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review.

"No time-by-treatment interactions were found. DOMS on pressure, extension angle and myoglobin concentration in blood did not differ between the groups."

Int J Sports Med. 1994 Oct;15(7):414-9.

"We concluded that static stretching and/or warm-up does not prevent DOMS resulting from exhaustive exercise."

Res Q Exerc Sport. 1989 Dec;60(4):357-61.
>> Anonymous
yes, but you should stretch anyway. Stretching is hugely important.
>> Anonymous
Stretching is useless, unless you need to throw high kicks.
>> Anonymous
stretching before hand gets your muscles warmed up and help prevent injury.

stretching afterwards helps relax the muscles and ease the tension from workout.

its stupid not to spend a measly 60 seconds stretching before and after.
>> Anonymous
>>61983
Stretching before lowers muscle tone and increases risk of damage.
Stretching after increases muscle damage.

http://en.wikipedia.org/wiki/Stretching

Better to warm up with cardio.
>> Anonymous
>>61787
stretching is great after the workout or run, but stretching before will weaken the muscle causing fatigue to set in quicker