One of the hardest things for any CrossFitter to do is differentiate between soreness and muscle fatigue, and muscle strain. The classic CrossFit training schedule is 3 on 1 off. This schedule is predicated on the belief that one can still muster a high level of intensity the day after a workout and do the same the next day as well. By the time that 4th day comes around, there is no way one is going to be able to work out with any real intensity. All this is based on the assumption, of course, that you are really training hard.
Just about everyone, training that intensely, is going to be sore after a workout. And that is good because that soreness is what has to happen in order to force our bodies to change. You know the saying “no pain, no gain”? It should really be “no soreness, no adaptation.” After 3 workouts in 3 days, if your body isn’t sore, then you need to find a new place to train. But, how do you know if the soreness is just that, soreness, or something worse like a muscle strain?
The first way to answer that question is to assume that it is a muscle strain and treat it. Ice it! Especially ice massages. Get a bunch of small paper cups, fill them with water, and freeze them. Then rip off an inch or so of the cup’s rim and massage the hot area with the ice. It is better than the traditional method of icing and it only takes 5 or so minutes. CF West has a freezer at the box full of frozen cups, so use it folks. Ice massaging a couple of times a day is surprisingly effective.
If soreness isn’t going away, or if the pain is getting worse, then you have a strain. Continue ice massaging and give the painful area a little rest. Don’t stop training though. There are few injuries that require total rest and a good coach will know how to program a workout that hits hard, but doesn’t aggravate the injury. Most strains will heal themselves with a couple days of rest.
With experience, you will learn to tell the difference between a strain or injury of some sort and good old soreness.
How do you deal with hot areas and muscle soreness? Please post to Comments.
Workout:
5, 4, 3, 2, 1
Clean and Jerk BW
Muscle Up
Snatch 3/4 BW
20 Double Unders after each triplet
Please post WOD completed, score, and load to Comments.
Hey guys how much are the shirts?
Sam? Where is my pic with Jesse? Are you keeping it for your “private “stash?
Big D, they are priced on the page that shows them all… $25 for the new ones… but I can get you one for $35
Thanks for making my day with a back squat break through , an interesting post and smilly pictures.
It looks like Charly’s angels are working out in CFWSC. My favorite picture is the one with Cliff’s enthusiastic attitude: it’s contagious.
Soreness: Contrast showers (I’ve actually grown to LOVE them) and The “Stick”!
I also find that complaining to your coach is a great release.
And taking the elevator when you work on the second floor.
Both, very helpful.
Oh ok Golden ill go with your offer.
Jocelyn- Solid work at the NorCal Quals! Our girl Kim Rudnicki was trying her damndest to close the gap but said you were in a league of your own! Great job and good luck at the Games – We’ll be there cheering you on!
When are you getting the womens black w-beaters in? You know, the ones that have the kettlebell logo on them in white..and are nice and long…who did you day you ordered them from, american apparel? Those are going to be SICK. I’d even maybe pay the 25 for them, no need to cut a deal Goldy