I wonder how most people deal with muscle fatigue. What I mean by that is when your muscles tighetne up severly while training and whne they spasm when you are done with your workout. I ahve bene icing the muscles, but it only seems to fix the problem for a little while. Any suggestions???
David J
ASU SUN DEVILS!!!
Sounds like you are either overtraining, getting dehydrated, electrolyte problems, and/or need some Guinness after you get out of the shower.
do you feel dehydrated? or could it be that you consume too much water?
what do you drink during your training? What after your training? Maybe you should supplement with electrolytes. Magnesium and Potassium can help. also make sure you include lots of salt in your diet, especially when training lots of hours. instead of icing, did you try a warm bath to help relax the muscles?
d
I usually drink gatorade which I did today. I had a couple of power gels during the ride and a powerbar after the ride. A very interesting feeling having your muscles twitch on you for no aparent reason. It doesn’t hurt, it just feals funny.
David J
could be overtraining. do you drink lots of ‘pure’ water throughout the day? This could reduce electrolyte concentration (-> imbalance) and cause cramps, etc.
The twitching happens to me shortly after a hard ride/run over fairly long distance. It seems to be Calcium, Magnesium or Manganese-related, as I have a supplement pill with those minerals, and it stops in about 20 mins when I take one, or could last for hours if I don’t. The PowerBar is supposed to have all three, but they might not be in a good bioavailable form.
Arnica gel may also help with soreness. As may massage. Available at most natural medicine shops or health food shops.
In addition to keeping your K, Mg, Mn, Ca & Na stores up, make sure you get enough Zinc too.
Muscle twitching, fasiculations, are caused by overuse. While electrolyte imbalances can lead to true cramping, that is very rare (and Potassium shortage, the most commonly blamed electrlyte, is probably the least common). Spasm/cramping of the muscle is almost always due to overuse, with dehydration a distant second.
Muscles get damaged during hard and/or long workouts. That damage makes them more prone to spontaneously contract.
The little twitching will go away with time. You should drink and eat, just as you would after any long/hard workout, but there is nothing special to do. For full blown cramps, the best remedy is to not fight the cramp. Allow the muscle to fully contract and gently massage it (always moving towards the heart). Fighting the cramp will only lead to more muscle damage.
Supplementing with electrolytes (either in drink for or with specific supplements) is certainly important during long efforts, especially if it is very hot/humid (though you can’t generalize…the amount a person sweats, and the electrlyte content of the sweat, varies tremendously amoung the population). Electrolyte imbalances get blamed for a lot of things where imbalances have no role(and this myth is strongly perpetuated by the companies that make and sell replacement products.).
Scott
Thanks for the information scott, I guess I just worked too hard on my last ride. Is it bad if I get to that point day in and day out. Cause maybe that could be a point to which I want to get too. Gotta improve somehow!
David J
Three words: Hydration, massage, nutrition.
Did I mention massage???
Three words: Hydration, massage, nutrition.
Did I mention massage???
Tom, Tibbs just PM’ed me and said his bishop was cramping. What should I do?