How to deal with sore legs?

[VCDrivesAPorscheToWork]

i've playde three straight days of full court basketball, and each day i've played about 5 hours straight.


besides the constant running and gunning, im my team's sole three point shooter. when I shoot threes I put a lot of stress of my knees and lesg to jump high and release a shot.



now my leg muscles are very sore, and my knee tendons feel like they are gonna fall apart.

besides using an exercise bike to loosen up my stiff legs and ice, what else can I do?

[SupermanOnSteroids]

cut em off.

[VCDrivesAPorscheToWork]

ISH was never known for its intelligence. :hammerhead:

[AppleNader]

stop playing basketball for a while....

[VCDrivesAPorscheToWork]

well obviously...

[bigkingsfan]

Nothing you can do except rest. Or just pull a Wade on the court.

[Hawker]

ice and hot tub or something of that nature. jacuzzie? or just get in a hot bath

[VCDrivesAPorscheToWork]

hmm


do long socks help? i heard they prevente ankle injuries.

[AppleNader]

dude, there's not much you can do. Just sit on the couch, watch TV, and eat food. Time is the best medicine

[Unregistered]

iggyiverson here,

im actually having the same problem. my left leg is killing me. particually the tendons behind my knee area. anyone know how to get healthy??

rest is a given, but any tips?? thanks

[AKA AAP]

hmm


do long socks help? i heard they prevente ankle injuries.

I use them quite a bit. I don't know about ankle injuries, but they definitely help with calf strains and cramps. Without it, there's a 90% chance I'll get a cramp...with it, it's more like 5%. And in both conditions, I stretch out before playing.

[GoRapz]

Ask the Pistons' conditioning trainer.

[donjuandemarco]

just get in a hot bath

No...take a ice bath.....




im actually having the same problem. my left leg is killing me. particually the tendons behind my knee area. anyone know how to get healthy??

Are you sure its the tendons? Try to be a little more specific about what type of movements hurt and where specifically it hurts and what kind of pain it is.


do long socks help? i heard they prevente ankle injuries.

Long socks have nothing to do with ankle injuries. If you have a history of ankle injures and want to prevent further injury get a pair of ankle braces. The lightest, most comfortable and least restrictive I've tried are ASO. (the same ones that Chauncey Billups wears for example).

[Twiens]

Just chill for a day or two. Lay around, have a bath, then use ice. Alternate.

My legs are killing me too. I can barely even walk right now. I think I went down too far on my squats, and pulled something.

[Byrdo]

ice, stretch, apply heat, drink lots of water, try massaging your legs

[GoRapz]

this is why you get a good stretch before each game.

[Bourne]

No offense to the guys in here, but I wouldn't listen to any non-professional when they are talking about icing/hot baths.

Give it time. Rest is a weapon.

On thursday I played the first 90 min soccer game last 1.5 years. No other sports since then, just playing lazy basketball with my neighbour. Played in a house league, so I played the whole game, and now my legs are killing me! I had intense lactic acid problems during the game that were dehabilitating so I've been eating many bananas. But my entire legs hurt, like yours, but I am just going to rest up a bit. Nothing else I can do.

[VCDrivesAPorscheToWork]

my gait is rather awkward


when I walk up and down steps, the front of my kneecap flares up

[FabCasablancas]

Have you been stretching properly before playing? That might be part of it. I'm certianly no expert though.

Dirk had problems with sore legs recently too.. and his trainer watched tapes and said he was running on the forwqard portion of his foot too much rather than the heelof his foot. You always want to land on the heel of your foot.

[cookiemonster]

ice and rest. stretching immediatly after your workout will help you recover faster as well.

[VCDrivesAPorscheToWork]

oh well i should get more stretching in the future.


these games were all for recreation but were mostly running and gunning. there was a lot of cherry picking and a lot of long outlet passes I had to chase. not much tim efor rest and stretching.

[adamcz]

This is going to sound weird, but trust me... You need to make an ointment that's two parts semen and one part vinegar, and then massage that into your legs. Let it soak in for 15 minutes and then rinse it off with cool water. You'll be back on the courts tomorrow morning feeling better than ever. Thank me later.

[cookiemonster]

No offense to the guys in here, but I wouldn't listen to any non-professional when they are talking about icing/hot baths.

Well the reason you don't want to apply heat is because the leg is sore due to localized swelling. Heat makes swelling worse. Ice to constrict blood vessels to aid recovery. Take it from me - I run marathons, this is pretty common knowledge amoung runners.

Also if you stretch, cold stretches are not a good idea. This means that if you want to stretch before the game - fine - but you have to run around a bit to loosen up first. Cold stretches can lead to injuries.

Quick googling of the subject:

http://www.coolrunning.com/engine/2/2_5/196.shtml


Remedy:
To help the pain, ice the area immediately after running. You can use either a store-bought cold pack or a frozen wet towel. Ice for 10 or 15 minutes. To reduce inflammation, take an aspirin or ibuprofen at mealtime.

[VCDrivesAPorscheToWork]

i thought you were the mature one on this board adamcz. :confused:

[adamcz]

Hey, if you don't want help, don't create a help thread.

[VCDrivesAPorscheToWork]

no need to start a flame war.



but common sense preaches you don't put *** into anythin except a lady... or a plastic cup for a sperm bank.

[Jerm]

I use them quite a bit. I don't know about ankle injuries, but they definitely help with calf strains and cramps. Without it, there's a 90% chance I'll get a cramp...with it, it's more like 5%. And in both conditions, I stretch out before playing.

You still insist you're not a fat kid?...:roll:

[Unregistered]

Well the reason you don't want to apply heat is because the leg is sore due to localized swelling. Heat makes swelling worse. Ice to constrict blood vessels to aid recovery. Take it from me - I run marathons, this is pretty common knowledge amoung runners.


That's a bit misleading. You can't make a general statement like that without knowing the specific cause of the pain, or when even to apply the heat/cold. If it's an injury, ice helps. If just overuse, heat can be effective if applied after the muscles have sufficiently cooled down to increase blood flow. Your statement that constricted blood vessels aid recovery is totally false. Bloodflow and nutrients are what cause recovery, and less blood and nutrients get in to a muscle if its cold and constricted. Ice is only to reduce swelling.

[Unregistered]

Hey VC, your symptoms are absolutely indicative of overuse. You need to rest your legs. If you're also having knee problems, that means you have a muscle imbalance and probably need to strengthen your quadriceps. If you are playing as much as you say you are, you're catabolizing your muscles and you're actually getting weaker legs as you play, which puts greater stress on your ligments and is what's causing your pain. What you need to do is:

1) Stop any high-impact physical activity with your legs for a week (no running, jumping. Swimming is ok).

2) Before returning to the court, spend another week strengthening your legs.

You'll run faster and jump higher the next time you return to the court if you give yourself that rest.

[SupermanOnSteroids]

This is going to sound weird, but trust me... You need to make an ointment that's two parts semen and one part vinegar, and then massage that into your legs. Let it soak in for 15 minutes and then rinse it off with cool water. You'll be back on the courts tomorrow morning feeling better than ever. Thank me later.
I think the reason he's really sore is because of his run to the bathroom, and by the run to the bathroom I mean after he *********es and gets semen on his lap he runs to the bathroom to rinse it off with cold water. He's already using that damn ointment. You'll have to come up with a more potent solution.

[Aussie Outcast]

How many of you guys actually play basketball. Have I mis read or has nobody said it yet? Best way to help with muscle sorness is to have a shower of as cold as possible for 1 minute and then switch to as hot as you can take for a minute and repeat as many times as possible.

[SupermanOnSteroids]

I play basketball regularly, and cutting my leggs off for being sore is the best thing I could have ever done to improve my game.

[dirkdiggler41]

Get a lot of sleep. If you get like 6hours of sleep your legs will be killed, but if you get like 12h your legs will be much better. Trust me

[MaxFly]

Are there not products for immediate relief... Icy hot for example?

I generally just stick it out, go to sleep, and it's usually better in the AM.

[Put Back Dunk]

I play basketball regularly, and cutting my leggs off for being sore is the best thing I could have ever done to improve my game.

Gotta agree with this statement. I don't have legs anymore, but NO ONE is even close to competing with me in wheel chair basketball. I'm like a disabled MJ now.

[Spurs3]

eat green veggies, and stop eating chicken sandwiches

[artificial]

something incredibly simple and that could help you a lot is eating bananas.

when i started training ball seriously i had kind of the same problem, and i started including bananas in my breakfast. its impressive what that can do for your muscles. then i noticed that even some professional tennis players eat bananas during tough games (or at least i saw federer and nadal do so).

its something very simple, your legs will feel better, and in the worst of cases it wont affect you.

:banana:

[VCDrivesAPorscheToWork]

how does Lebron James get around the day eating fried chicken and curly fries before agame?

[WilliamPhiladelphiaSmith]

how does Lebron James get around the day eating fried chicken and curly fries before agame?

Apparently hiz dad is a rich man's David Hasselhoff.

Genetics are key!!!

[cookiemonster]

That's a bit misleading. You can't make a general statement like that without knowing the specific cause of the pain, or when even to apply the heat/cold. If it's an injury, ice helps. If just overuse, heat can be effective if applied after the muscles have sufficiently cooled down to increase blood flow. Your statement that constricted blood vessels aid recovery is totally false. Bloodflow and nutrients are what cause recovery, and less blood and nutrients get in to a muscle if its cold and constricted. Ice is only to reduce swelling.

no no no. You never apply heat to overused muscles. Heat goes on joints and other places where blood flow may not be good.

http://sportsmedicine.about.com/cs/rehab/a/heatorcold.htm

Heat Therapy
Heat is generally used for chronic injuries or injuries that have no inflammation. Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight or spasmed mucsles. Do not apply heat after exercise.

Because heat increases circulation and raises skin temperature you should not apply heat to acute injuries or injuries that show signs of inflammation. Safely apply heat to an injury 15 to 20 minutes at a time and use enough layers between your skin and the heating source to prevent burns. Moist heat is best so you could try using a hot wet towel. Specialty hot packs can be purchased or you may use a heating pad. Never leave heating pads on for more than 20 minutes at a time or while sleeping.

Because some injuries can be serious, you should see your doctor if your injury does not improve or gets worse within 48 hours.

[hateraid]

The Banana thing is good for electrolyte replenishment and quick carbs due to the fact that it has tons of potassium and has a high glycemic level..
Have you ever thought about supplementing? Use glutamine. It will help to buffer lactic acid, help muscle recovery and speed the healing proccess. Always use a good protien after any activity, and drink alot of water.

[Unregistered]

Do not apply heat after exercise.



That's a bit misleading. You can't make a general statement like that without knowing the specific cause of the pain, or when even to apply the heat/cold. If it's an injury, ice helps. If just overuse, heat can be effective if applied after the muscles have sufficiently cooled down to increase blood flow. Your statement that constricted blood vessels aid recovery is totally false. Bloodflow and nutrients are what cause recovery, and less blood and nutrients get in to a muscle if its cold and constricted. Ice is only to reduce swelling

If you had read my post, you'd realize that I'm not talking about using heat immediately after exercise.


You never apply heat to overused muscles. Heat goes on joints and other places where blood flow may not be good.


From the Sports Medicine Journal you just cited:


Sore, stiff, nagging muscle or joint pain is ideal for the use of heat therapy. Athletes with chronic pain or injuries may use heat therapy before exercise to increase the elasticity of joint connective tissues and to stimulate blood flow. Heat can also help relax tight or spasmed mucsles


The sources you quoted against me seem to recommend everything that I just recommended.

[DCL]

stretch before AND after games.

[ShannonElements]

Get laid. That always helps.:rockon:

[VCDrivesAPorscheToWork]

:applause:

[kentatm]

get whatever drugs they are giving Wade.

[VCDrivesAPorscheToWork]

man if I knew I'd be winning the title in a few days, my legs would feel better too.

[PP34Deuce]

when i play ball for a long time and consecutive days, i just relax for 2 days......

Low impact drills,like dribbling, and working on hook shots. Then i stretch every moment i have whether im watching tv or just sitting on the couch.

[305Baller]

welcome to the world of the baller.

[Snakk3]

iggyiverson here,

im actually having the same problem. my left leg is killing me. particually the tendons behind my knee area. anyone know how to get healthy??

rest is a given, but any tips?? thanks

same problem here.
its called jumpers knee. i have on my left one, since summer. i went to a doctor and he said that i can practice but not to hard (he said this before the beginning of the season) and we are in December and i still have it :S

any suggestion?








about that of ice and heat, i confirm that ice is to be applied 24 to 48 hours after the exercise/injury, because of inflammation.
then u can apply heat, to better recovery.

[jumpman23]

take tylenol or ibouprofen or a pain reliever and wear a brace on ankles to prevent further injury:pimp:

[captobvious]

what i normally do after playing a lot of basket ball is strech and that normally takes away most of the pain not all but most

[nbaballa19]

stay off your feet for about a day if you really wanna play ball still the next day just take a bath and soak in epsom salts, dont know how but it loosens the muscles. This what I do sometimes after really hard practices and stuff, stretching before and after playing helps tremendously, ignoring the pain though sometimes the stupidest thing you could do helps build stamina. if your in a lot of pain like agonizing pain then i suggest getting it looked at by a doctor or a trainer up at your school.:)

[Lebron23]

Drink Alaxan

http://ustg.tribalddbph.com/files/9813/1354/6200/Alaxan_FR.jpg

[2swift4u]

I used to have problems with my legs too. So I had some orthopedic insoles made and I don't play (intensively) two days in a row anymore. Now I'm good. You really have to listen to your body and give it enough rest.

[Shade8780]

Man up.

[Bandito]

ice

[Bandito]

i've playde three straight days of full court basketball, and each day i've played about 5 hours straight.


besides the constant running and gunning, im my team's sole three point shooter. when I shoot threes I put a lot of stress of my knees and lesg to jump high and release a shot.



now my leg muscles are very sore, and my knee tendons feel like they are gonna fall apart.

besides using an exercise bike to loosen up my stiff legs and ice, what else can I do?I know he doesn't post here anymore but 5 hours for three days straight:eek:


:roll: :roll: :roll: :roll: :roll:

[DoctahG23]

Hey guys. I've played a few days in a row now and my legs feel dead, I feel like my knees are about to fall off. I normally ice them once I get home. I massage them after I finish playing ( in class or on the bus ). They used to click before, but it feels worse. It happens on both knees, on the sides of the kneecap. I can ice whenever, I have some deep heat cream lying around too. Advice?

[Ai2death]

I've suffered with a knee cap tracking problem in both my knees for better part of 2 years, at times, taking a week off. But I love the game so much I couldn't leave it long enough. So I would end up playing like a cripple. No hops at all, as in I didn't even leave the ground. So change in direction as my knees couldn't take the force. I played by using footwork and strength. No Speed at all. My knee caps would feel like they were going to explode.

However, until last night. I purchased this tape of ebay called Kinesiology Tape after hearing good things. NBA players often use it.
I shaved about a foot long section over my knee on my right leg (launch leg)
And taped it, I strip around the left of the knee cap, one around the right, and a strip over the bottom portion at about 50% tension.
Played a game last night, and my right knee is great, about 95% compared to my untapped left which is currently about 80%.
Another advantage of the tape is that it is water proof. I put it on Monday night so I could try taping my knee. Left it on to see how it goes. Played Tuesday, and am still wearing it Wednesday lunchtime. I also have a practice session tonight to which I will remove it after. It looks fine, not all haggid like other tapes.

Amazing stuff

[Maga_1]

I've suffered with a knee cap tracking problem in both my knees for better part of 2 years, at times, taking a week off. But I love the game so much I couldn't leave it long enough. So I would end up playing like a cripple. No hops at all, as in I didn't even leave the ground. So change in direction as my knees couldn't take the force. I played by using footwork and strength. No Speed at all. My knee caps would feel like they were going to explode.

However, until last night. I purchased this tape of ebay called Kinesiology Tape after hearing good things. NBA players often use it.
I shaved about a foot long section over my knee on my right leg (launch leg)
And taped it, I strip around the left of the knee cap, one around the right, and a strip over the bottom portion at about 50% tension.
Played a game last night, and my right knee is great, about 95% compared to my untapped left which is currently about 80%.
Another advantage of the tape is that it is water proof. I put it on Monday night so I could try taping my knee. Left it on to see how it goes. Played Tuesday, and am still wearing it Wednesday lunchtime. I also have a practice session tonight to which I will remove it after. It looks fine, not all haggid like other tapes.

Amazing stuff

Are you putting kinesio on yourself?
You know the kinesio only works if put in a certain way, people take special classes to know how to apply that. Even physioteraphists don't learn that in their classes, it's course outside their degree.

If you are having knee problems, apply that in sunflower way.
Cut short parts and put it around the area leaving a hole in the part that it hurt.

Kinesio works for 3 days, after the third day you can cut if off because it's not going to help you anymore.

Btw, if i'm correct you're suffering from tendinitis. You don't need Kinesiology, you need ultra sounds, ice, rest and when you play you need to put a bandage to pressure your knee cap.

Hope that i helped you.

[Ai2death]

Are you putting kinesio on yourself?
You know the kinesio only works if put in a certain way, people take special classes to know how to apply that. Even physioteraphists don't learn that in their classes, it's course outside their degree.

If you are having knee problems, apply that in sunflower way.
Cut short parts and put it around the area leaving a hole in the part that it hurt.

Kinesio works for 3 days, after the third day you can cut if off because it's not going to help you anymore.

Btw, if i'm correct you're suffering from tendinitis. You don't need Kinesiology, you need ultra sounds, ice, rest and when you play you need to put a bandage to pressure your knee cap.

Hope that i helped you.

Dude, I've been to multiple different physio's over the past 2 years about me knee issues, how many times I've heard patella tendonitis is laughable.
I've tried all their practices and exercises, knee pads, wraps and bands. Than my own combination of the lot and nothing helped.

Yet when I got onto this one dude, he reckons it is either a muscle imbalance in my leg/a patella tracking issue.
I just watched multiple videos and read a bunch of info of how to apply the tape, and after a brief trial and error, I have found a way which works for my body. Might even try switch it up a bit next week.

From what I've found, everyone is different, and no one knows what works quite like yourself. Plus, special classes on how to apply tape? Ain't no body got time for dat.
Hell, it could be a placebo effect, all I know is, my knee feels a lot better since applying the tape.