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Vancouver
Canada
55 Posts |
Posted - 03/23/2012 : 10:58 AM
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| I have this weird problem where I get super duper sore and stiff on my first run whether it be skiing or downhill mountain biking the first run is the worst. On bike I usually warm up by the 3rd run. I havn't found stretches to help at all so being new to AT this is extremely frustrating. Even if I do laps going up and down AT. I'll still be sore transitioning from going up to going down. Anyone have any ideas on how to fix this issue? |
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258 Posts |
Posted - 03/23/2012 : 12:17 PM
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With the usual "I am not a doctor, nor do I play one on TV" disclaimer...
What's sore? And by stretches, you mean static stretches?
An active warmup and dynamic stretches can help prevent soreness and injury. If your hips/groin are sore when skiing, you could do some squats or something between runs. Ease into going all the way down, and as you become more limber, use more and more force when coming back up. If your elbows are sore riding, you could try something similar with pushups against a tree. I would think if you're feeling okay after a few runs, you may just need to ease the sore muscles/joints into it. |
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2421 Posts |
Posted - 03/23/2012 : 12:34 PM
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Increase water intake. Try multi-vitaminss with minerals, magnesium, phosphorous.
The stretches are more important than the exercise; remember, a lot of the muscles you're using for your exercises are not ones that you normally use sitting behind a desk and they're not used to being extended to that degree. Stretch afterwards. There's not much point to stretching before the exercise; try warming up by doing the same moves but at a lower intensity instead.
Or maybe you're just getting older.... |
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1078 Posts |
Posted - 03/23/2012 : 4:30 PM
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quote:
Originally posted by Bry
With the usual "I am not a doctor, nor do I play one on TV" disclaimer...
What's sore? And by stretches, you mean static stretches?
This is very much key....where/how does it hurt? A proper warm-up should alleviate the problem, perhaps you are not warm-upping enough relative to the actual strain/duration of the first run. WARNING: DO NOT "STRETCH". It's not part of the warm-up. PARTICULARLY static stretching which Bry was asking you about. I think most people are aware of this nowadays, but 20 years ago when I was preaching it, people thought I was nuts. The only kind of "stretching" I'd allow is dynamic stretching, and even that I would not do pushing your range-of-motion, so they really aren't "stretches" at all in the conventional sense. Not only can warm-up stretching can not only lead to pain, and considerably lowered performance, it can set you up for serious injury; it's bad for the muscles, tendons, ligaments....everything. |
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Poco
Canada
221 Posts |
Posted - 03/23/2012 : 7:08 PM
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| Vodka&water, hold the vodka. Keeping your muscles hydrated will help them repair efficiently. Water intake amounts vary from person to person.. a general rule of thumb is half an ounce of water per pound of body weight. If you're looking for a quick fix, BCAAs MAY help. |
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canine loving, machete-toting bushwhacking lake seeker, Indiana Jones hat-wearing off-road 4x4 guru
Surrey Hole, BC
Canada
6768 Posts |
Posted - 03/23/2012 : 9:14 PM
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| hydration and proper food intake is key, of course a good warm up all around too. For many the first 30 to 60 minutes is the hardest and then relaxes from there. |
Edited by - Aqua Terra on 03/23/2012 9:17 PM |
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Richmond, BC
Canada
2440 Posts |
Posted - 03/23/2012 : 10:29 PM
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1. Soreness and stiffness as apposed to cramps/spasms?
2. Do you take any medications?
Dehydration and electrolyte imbalance like everyone else is saying would be my "guess". If the issue is not resolving itself then check with your doctor. A more acurrate description of "feeling sore" needs qualifying;ie: pain versus muscle/tendon stiffness.
Also like the rest, re-evaluate your fluid/nutrient intake. You may need more than other people during a day of skiing. It's easier to become dehydrated in a winter/mountain environment.
A general word of mention to anyone out there:
Some people are affected by cholesterol reducing Statins such as Crestor and lipitor during heavy exercise.
There are minimal statisitics regarding Statin Myopathy/muscle toxicity and it is not accurately reflected in clinical trials compared to the real world. In the worst case scenario, it can lead to rhabdomyolysis (breakdown of muscle tissue into myoglobin which affects/damages kydney tissue. (pretty crappy if you're out there in the back country)
The issue can be related to the statin use itself, interaction with other medications, or exposure of a previously hidden skeletal-muscular disease.
BLood CK levels can become abnormally/critically high
It's important to keep electrolytes and hydration in balance if you need these medications; particularly in mountain/winter environments. |
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Vancouver, BC
Canada
1461 Posts |
Posted - 03/24/2012 : 09:59 AM
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How much activity do you do in a week? If you're a weekend warrior then your body won't be used to working that hard. 3+ sessions of 20 minutes of relatively high intensity exercise during the week makes big weekend days far more enjoyable.
If the soreness has to do with working near the end of the comfortable range of motion of some part if your body then some mobility work can also help. |
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Vancouver, BC
Canada
2659 Posts |
Posted - 03/24/2012 : 11:32 AM
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| Someone else on this board had the same question; I'm going to tell you the same thing I told them. Take a dance class. A really good way to work out hiking aches and pains. |
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Vancouver
Canada
55 Posts |
Posted - 03/24/2012 : 11:34 AM
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I climb hollyburn 2 days per week 2 laps each time. Pretty sure i'm in decent shape. However the problem lies in that going downhill uses different muscles than uphill muscles. I have the same problem doing DH mountain biking. I am pretty much a granola eater and have oatmeal/fruits/veg only for the day/afternoon and only eat meat/bread/grains at night.
The part that is most sore are the back of the thighs. I carry a 3L water bladder so I am well hydrated. This is really frustrating :(
Again it's the first run down that kills me. I will go on a chair lift for the first time this season tonight to hopefully build up some "downhill stamina"
The transition from climbing then doing the first run down gets my thighs very sore, wouldnt' really call it pain just need to stand still for a few seconds to relax after a few turns. I have the same problem with riding the chairlift on the mountain bike parks. The first couple runs will be super sore and painful hands/thighs then by the 3rd i'm ready to do 7-8 runs soreness free. |
Edited by - Grimgrak on 03/24/2012 11:50 AM |
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258 Posts |
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Richmond, BC
Canada
2440 Posts |
Posted - 03/24/2012 : 7:14 PM
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To be fair, we have to accept that you are happy and confident with your fitness so something is out of wack here. Perhaps there is an underlying issue as to why your muscles are reacting; issue with metabolism?
Certain muslces react quickly to muscle toxicity if there's a problem. Hands will react being an extremity as toxicity builds up
Again do you take medications of any sort? What are the side effects if any?
1. If you bend at the knee and lift the ski up for a moment when the muscles are sore, do they spasm and specifically moreso behind the back of the knee?
2. When you say transition, do you take off your skis for a moment and what happens if you lift your leg and bend at the knee?
Are you drinking "too much water" and flushing electrolites out of your body? For 3L of water I add 1tbsp of sugar and 1/2tsp salt.
Set up an appointment with your GP the day before one of your trips. Get a requisition for Lab work and have it done the day immediately following your trip.
eg: CBC diff, chemistry and specifically CK levels to see if they are elevated above normal after the exertion.
Try and be as specific with him/her as possible.
All of us can say do this, do that but I think It wouldn't hurt seeing your GP. The problem is clearly frustrating you despite your level of fitness.
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Edited by - pmicheals on 03/24/2012 7:16 PM |
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Manitoba's misadventurin' bushwhackin', dog sloggin', dehydratin', beer drinkin' biggie - who's eager to peak bag Mt Currie in a dress
Squamish
5037 Posts |
Posted - 03/24/2012 : 10:27 PM
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| Sound like once you warm up you're fine. Do you not expect to be sore during a warm up? Pain is temporary, but normal. |
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Kootenay Bud
2695 Posts |
Posted - 03/25/2012 : 06:21 AM
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You say you are new to AT skiing so I can't help but wonder if you are holding a lot of muscle tension on your downhill runs, particularly your first run, due to some low level anxiety.
You frequently see this with beginners at a sport - their muscles are tensed and stiff and they look rigid on the skis, bike, kayak, whatever.
Getting off all that toxic gluten wouldn't hurt either. |
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Vancouver
Canada
55 Posts |
Posted - 03/25/2012 : 07:53 AM
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Not sure on metabolism, I'm 5'9 160lbs if that makes any difference. Resting heart rate in the 50-60's iirc could be wrong.
No medications
1. No I dont think so MAYBE it's because i tend to sit back and couch ski to start and am not leaning forward aggresively enough ? Not sure if that has anything to do with it as I just did 15 runs in 3 hours with a out of shape buddy on cypress last night and I didn't even break a sweat. However the first two runs was where I felt soreness. After those couple of runs I was more calm and relaxed not holding my muscles as tightly, but to get into that mindset would be tricky after a sweaty grind up since I take no breaks up when climbing. Maybe thats why boarders smoke MJ? I am hoping it wont come to that.
2. Yes I take off my skis take stuff out of my pack have a little break enjoy the view. Nothing happens until maybe my 10th turn going downhill then I start feeling it.
I bring 3L because I never want to run out of water but I have noticed that I drink much less than at the start of the season as I dont sweat/work as hard later on in the season when I'm in better shape. I drink maybe 1.5L at the start of the season and down to maybe 750ml now. However I have the same issues at the start of the season as now so i'm not sure water makes that much a difference. I also drink a 1L fruit smoothie for lunch with whey and I usually finish that as I get to the parking lot before I put on my gear.
I will give the GP thing a shot as I didn't know they offer such services. It is very frustrating tho.
quote:
Originally posted by pmicheals
To be fair, we have to accept that you are happy and confident with your fitness so something is out of wack here. Perhaps there is an underlying issue as to why your muscles are reacting; issue with metabolism?
Certain muslces react quickly to muscle toxicity if there's a problem. Hands will react being an extremity as toxicity builds up
Again do you take medications of any sort? What are the side effects if any?
1. If you bend at the knee and lift the ski up for a moment when the muscles are sore, do they spasm and specifically moreso behind the back of the knee?
2. When you say transition, do you take off your skis for a moment and what happens if you lift your leg and bend at the knee?
Are you drinking "too much water" and flushing electrolites out of your body? For 3L of water I add 1tbsp of sugar and 1/2tsp salt.
Set up an appointment with your GP the day before one of your trips. Get a requisition for Lab work and have it done the day immediately following your trip.
eg: CBC diff, chemistry and specifically CK levels to see if they are elevated above normal after the exertion.
Try and be as specific with him/her as possible.
All of us can say do this, do that but I think It wouldn't hurt seeing your GP. The problem is clearly frustrating you despite your level of fitness.
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Edited by - Grimgrak on 03/25/2012 08:08 AM |
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Kootenay Bud
2695 Posts |
Posted - 03/25/2012 : 10:28 AM
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quote:
Originally posted by Grimgrak
1. No I dont think so MAYBE it's because i tend to sit back and couch ski to start and am not leaning forward aggresively enough ?
However the first two runs was where I felt soreness. After those couple of runs I was more calm and relaxed not holding my muscles as tightly, but to get into that mindset would be tricky after a sweaty grind up since I take no breaks up when climbing. Maybe thats why boarders smoke MJ? I am hoping it wont come to that.
Sounds like you have worked out the problem. If smoking is not your bag, why not try take a minute or two to centre yourself before skiing down, relax the muscles and go with the flow, visualize yourself skiing down fluidly. |
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Fitness/stiffness issue.
