Leg muscle recovery

Discussion in 'Techniques / Training' started by triambukh, Nov 28, 2006.

  1. triambukh

    triambukh Regular Member

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    Hello people,
    Im new here, although have been reading this forum for a while now, I play pretty competitive badminton at a competitive level, Im slightly on the overweight side, my legs are very sore the day after I train :crying: ( I have pretty strong thigh and calf muscles) or play badminton, is thre something I could do that will decrease this soreness.

    Thanks for any advise
     
  2. triambukh

    triambukh Regular Member

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    is my question too confusing?
     
  3. __Lam

    __Lam Regular Member

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    how long have you been playing? this only usually happans when one is just starting out, just eat alot of meats and protien to help repair the damaged tissues.
     
  4. myself.

    myself. Regular Member

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    welcome to bc!

    i'm not specialized in badminton but i have read a lot about alternative medicine and exercise physiology, there are a few things that one can deal with muscle soreness:

    a) active recovery:
    research shows that a 10 minutes aerobic exercise(say power walk) at 60% of maximum heart rate will reduce almost 80% of the lactic acid(which cause delay onset muscle fatigue)and metabolic waste caused by exercise

    b) naturophatic recovery:
    taking bromelian(pineapple extract) with anti-oxidant(high dose of vitamine A, C, E ) can speed up recovery if there's tears and wears of muscle ...creatine might also help replenish muscle glycogen

    c) preventive approach:
    i)train up the related muscle so that the muscle can be used for longer hours and be able to recover faster
    ii) sometimes warm up might help, depending on the situations
     
  5. myself.

    myself. Regular Member

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    one thing i forgot to mention:

    do a footwork evalutaion...make sure your footwork is correct on one hand and on the other hand if you can improve your footwork, your leg will become faster and have higher efficiency such that they will be less prone to soreness
     
  6. sulismies

    sulismies Regular Member

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    I do have similar problems. After hard training or competition my recovery is very slow. Probably that's normal to some extent, but it would be nice to know what to do in order to improve recovery, especially between matches in a competition.

    Usually I been focusing only on
    a) stretching and
    b) taking some sports drink

    For sure, during next competition I will try to add the active recovery phase and see what happens... :rolleyes:
     
  7. Matrix

    Matrix Regular Member

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    sore muscles n recovery

    Hi,
    First of all, u need to give yrself alots of rest. Even body builders give themselves ample rest to let their muscles to recover. Secondly, as "Myself" had said, try to work on yr footwork and give yrslf a more efficient way of executing strokes with least efforts....energy saving.;) Thirdly, if u have an efficient footwork, u can afford to be more relax n play yr game at a very comfortable pace. Of course, u need to be fit in order to play this game.:p
    Matrix:D
     
  8. Eurasian =--(O)

    Eurasian =--(O) Regular Member

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    drink lots of water. also telling yourself that as you progress the soreness will go away more quickly also helps a ton. When i was first starting out my legs would get so sore I could touch the toes when i would get up the next morning. Now I can do weights everyday of the week as hard as I want and I will be able to get through training as well. It just takes time and dedication. I still get sore when doing new exercises and from weights, the soreness doesnt last long and goes away after I warm up.
     
  9. DinkAlot

    DinkAlot dcbadminton
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    In no particular order:

    +Improve Footwork
    +Lose Weight
    +Proper Warm-Up and Cool Down (stretching, get the muscles warm, etc...)
    +Stay Hydrated (Gatorade type drink and water)
    +Rest

    Oh wait, these are good recommendations for me too. :p
     
  10. Dummey

    Dummey Regular Member

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    Protein + Anti-Oxidants + Rest. Being in shape is also always a plus.
     
  11. triambukh

    triambukh Regular Member

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    Hello all

    Thanks for your replies, I have been playing for almost 12 years now , I almost made the national youth team (u-19) then studies took over did not play for 4 years other than recreational, started again last year ( thrice a week), I do stretch bfor and after practice. I play a very aggressive style of badminton with lots of jump smashes and fast movement.

    I will try out the active recovery thingy, and also try to consume protiens and let you guys know, thanks a lot
     
  12. Neil Nicholls

    Neil Nicholls Regular Member

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    If you want to google some stuff about it, search for
    Delayed Onset Muscle Soreness
     
  13. myself.

    myself. Regular Member

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    well, creatine has been scientifcally researched to reduce recovery time instead of protiens(ie no use taking protien)

    secondly, bromelian (pineapple emzyne) together with high multiple vitamin work extremely well in shortening recovery from heavy exercising(the boxers have been using bromelian for quite some time)...bromelian is natural extract which helps to reduce inflammary
     

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