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Muscle Cramps Everywhere

post #1 of 11
Thread Starter 

I'm super out of shape and just finished an intense week of skiing. Now all my muscles and joints are super sore and every time I move move a muscle it cramps up. What should I do to deter the cramps and ease my muscles?

 

Also I have a gift card from Christmas for a free massage. I've never gotten one before, what should I tell the masseuse to do as far as certain technique/what to work on to relieve muscle tightness?

 

Thanks so much everyone!!!!!!!!!! :) I love skiing!!!!!! :D

 

Moderator note: moved to Fitness, Health, etc.

post #2 of 11

I use sport legs pills for my intense periods of skiing.  You take one pill for each 50lbs of body weight about an hour before exercise.  The Calcium and Magnesium help to avoid lactic acid build up in muscle tissue.  It helps a lot.  You have to eat food with these or your stomach will let you know about it.  I've only missed two days of skiing since the mountain opened on Thanksgiving and I still feel pretty good.  My next "chance" for a day off is in 7 days.

 

I weigh 175lbs and start a big day with 3 sport legs and two 200mg Ibuprofen liquid gels.  I finish the day with a dose of sports recovery drink, long chain amino acids and phyto nutrient powder added to water.  It is an Arbonne product that my wife sells.

 

I also use a foam roller and some balls for my feet at night.

post #3 of 11
For the massage just tell them the truth. Let them decide how to work it out. You will need to speak up if you want just relaxation, or if your goal is to solve those pain issues where you may need to grit your teeth through some painful deep tissue or stretches (e.g.thai massage) to potentially have a more effective treatment.


As far as general recovery. When you can bear it get some light exercise in. Such as going for a walk or jumping on exercise bike. If you can't even walk then just rest.
You also should check your diet and eat a few high quality nutrituous meals. Unless you're competitive or your job depends on it you can recover with real food and you dont necessarily need supplements.
Google workout recovery or active recovery and you'll get plenty of articles to go through on the subject
A hot tub may also work for you.

As far as deterring it in the future, get in better shape.
Edited by raytseng - 1/8/16 at 6:57am
post #4 of 11
Quote:
Originally Posted by tetonpwdrjunkie View Post
 

I use sport legs pills for my intense periods of skiing.  You take one pill for each 50lbs of body weight about an hour before exercise.  The Calcium and Magnesium help to avoid lactic acid build up in muscle tissue.  It helps a lot.  

 

I do too, although I did forget to take my sports legs pill bottle to Jackson last week when I was there. I stumbled on sports legs when I was riding my bike long distances with lots of vertical.  Real help in avoiding cramps.  Dunno about the Vitamin I though; as much as I like ibuprofen most of my doctor friends strongly recommend against it.

post #5 of 11

Really?  SportLegs for skiing?  Never thought of that.  Maybe I should try it.  I probably have 15 or 20 samples from last summer somewhere around here.

post #6 of 11
Quote:
Originally Posted by thezionzion View Post
 

What should I do to deter the cramps and ease my muscles?

 

 

Ski more often.

post #7 of 11
Quote:
Originally Posted by core2 View Post

Quote:
Originally Posted by thezionzion View Post

 
What should I do to deter the cramps and ease my muscles?

Ski more often.

That's my method. I get about one run in the first day. Steadily increase the amount I do. Don't get muscle aches because I'm exhausted before any serious opportunity for that. Fortunately, I've got the whole season to ramp up..

And yes, I always start spring and summer with vows that fall by the wayside... So, don't yell at me, I'm paying the piper now.
post #8 of 11
+1 on the Sport Legs. That stuff is magic.

-1 on the ibuprofen. That stuff will kill you.

Active recovery (e.g., spinning on a bicycle so gently you don't even breathe hard or break a sweat) seems to help alleviate delayed muscle soreness.

Compression feels good too. My friends have pneumatic intermittent leg squeezers (~$400) but I use ghetto Ace wraps.

Prevention involves getting in shape and staying in shape.
post #9 of 11

+1 on above advice

 

If you get a massage, drink LOTS of water after the massage and NO booze. And schedule a second massage for a week later no matter how much better you feel (trust me). If you get deep tissue work done a good masseuse/masseur will only give you what you can take and the more you regret it the next day is the more you needed it. So man up and thank Ray later. 

 

BTW - drink more water. Now and while skiing.

post #10 of 11
Thread Starter 
Quote:
Originally Posted by core2 View Post
 

 

Ski more often.

MFW I live in Virginia......fml  :( 

post #11 of 11
You can purchase magnesium and potassium gluconate supplements in most groceries and/or pharmacies. I take one of each if I get a muscle cramp and the cramp usually goes away. I use them with success if I anticipate a cramp too.
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