Best way to recover from stiffness ?

Light activity works best for me, active recovery in other words. A short low intensity run, swimming, that sort of stuff. I find it very useful (as long as it doesn't cause more damage and with it recovery of course).

 

Are you talking about doing this AFTER a workout, RDJ?

 

Stretch, stretch, stretch.

 

No, after workouts I do a full body stretching routine. I'm talking about the next day for example. I do stuff like that when the gym is closed.

 

Yeah just little things to get the blood flowing and get the heart rate up a bit. Also pretty old school but a warm bath is always good!

 

stay hydrated...

 

Stretching should be part of a daily routine whether you are training or not. It will reduce the stiffness after a long layoff. Ideally you should remain involved in some kind of training all year long. It isn't really all that difficult to remain at 90% for extended periods of time, nor does it take a huge amount of effort. You just have to figure out how your body works.

 

water, stretch, keep moving

 

Totally agree with RDJ, if I wake up with a sore back on Sunday (my day off) after doing weights on the Saturday evening, I go for a short 15 minute (2 mile) run - might as well make it for time - then jump in the bath/shower as soon as I get back, chuck on some tigerbalm (I doubt you can buy Thaiboxing oil in The UK?) and usually my back is much better.

 

To stop the stiffness stretch A LOT after and cool down properly...

Take a good 10 minutes cooling down with a light jog and 15-20 minutes stretching (holding each stretch for 7 seconds, going further, holding for another 7 seconds, going further holding for 7 seconds before moving to the next stretch)

 

Contrast showers. Shower switching from 2-3 minutes of comfortably warm water then gradually over to the coldest water possible for 1-2 minutes and repeat.
Do this with every sore bodypart. It'll be hard doing it to the upper body because you'll start gasping for air as soon as the water gets cold enough, but you'll get used to it if you toughen it out.


Do not do any vigorous stretching after your workout, this will only induce more microtrauma (slight tearing) to the damaged muscle fibres and will thereby increase the amount of DOMS (Delayed Onsite Muscle Soreness) you'll experience.
Very light stretching is good though, lots of stretching is bad.

 

The reason for it being delayed is because it takes a certain amount of time for the Ca++ to secrete from the Sarcoplasmic reticulum and manifest itself on the nerve endings around the myofibrils (muscle fibres) and irritate the nerve endings, causing pain.