Hello Active Sleevers! I just recently really stepped up my workouts by joining Crossfit. I was never an athlete, so it's a whole new world. I am getting a great workout, but I am also getting my butt kicked. I have such sore legs after leg day, it's ridiculous. I know it is temporary, I'll work past it, but I am looking for your insider athletic secret tricks for recovery. Anything you do to sooth the aches and maybe even prevent them??

I've not noticed a whole lot that I've been able to do to speed up recovery personally. I think age plays the biggest part....and nothing I can do about that. I'm always been eager to get back to the gym and workout more frequently than I already do. I lift about 5 times a week, but would like to do 6-8 times a week (with some two-a-days every once in a while). Though I often like the muscle soreness (let's me know that I really hit those muscles well in the gym), I'm aware that I should not work those muscles again until they have recovered. So here's my approach.......

-Get plenty of Protein and some complex carbs the first couple of meals after a workout to start muscle repair

-Try to submerge myself in the coldest Water that I can stand a couple of times a week. This goes back to my college football days during two-a-days......really helped me recover then. Some people alternate hot and cold baths.

-Stretch before and after workout

-"Active recovery"....do some light cardio or walking between workouts.

-Plenty of sleep and rest. I set aside Sundays as a rest day every week.

Also, I've read where some people on here use supplements like magnesium, zinc, etc. I may try that sometime, but haven't yet.

Add some glutamine powder or caps as a post workout supplement. I get the powder and add it to my post workout protein shake.

Glutamine, from what I've read, is very helpful indeed. However, most protein shakes, including whey, already have glutamine in them since it's an amino acid. But I don't think it could hurt to add more to the protein shake.......especially for old people like myself.

Glutamine' date=' from what I've read, is very helpful indeed. However, most Protein shakes, including whey, already have glutamine in them since it's an amino acid. But I don't think it could hurt to add more to the protein shake.......especially for old people like myself. [/quote']

I add more because I have arthritis and I hurt to begin with and if I'm gonna work out I am gonna push hard. So I need the extra help.

I add more because I have arthritis and I hurt to begin with and if I'm gonna work out I am gonna push hard. So I need the extra help.

I hear ya! Since you brought up joint issues......is there anything else that helps with joint pain? I've had some shoulder problems from years ago and they've slowly gotten worse and I'm sure I am some arthritis in them. Have you found anything else (over the counter) that has helped with your arthritis?

That pain is just the weakness leaving your body. Relish the feeling because after doing strength training for a while you will no longer have the muscle soreness. I miss the pain it made me feel in touch with my body.

The one thing I will add to the above is foam rolling. It is a wonderful way to stretch and release tight muscles before and after a workout. It's basically like a massage and stretching all rolled into one. I wouldn't hesitate to foam roll any areas that are giving you discomfort.

It's uncomfortable at first...but over the course of a couple of weeks it really starts to feel good....like a self inflicted deep tissue massage.