Posts Tagged ‘bun gladieux’

By Bernard L. Gladieux, Jr.

Nearly all training athletes experience some post workout muscle soreness. Non athletes and newcomers to physical exercise may wonder if it is even worth the agony. To people who are unaccustomed to the transient pain that often follows high intensity effort, and those with low pain thresholds, it may not be. To the committed veteran, elite athlete however, garden variety muscle stiffness, soreness and other soft tissue aches and pains are just an acceptable feature of the sport – like thorns amongst the roses. Moreover, a certain level of pain goes with the territory, and veteran athletes come to accept the post workout mix of fatigue and soreness as a sign that in the recovery, the body is assimilating, repairing and restoring to come back stronger, tomorrow or next week.

Macho stoicism can help you cope with such pain to a certain point, but even the toughest athlete performs better and is happier when the recovery passes rapidly and the sore, stiff feeling doesn’t linger. Here are some simple techniques for handling, managing and minimizing the distracting, if benign muscle pain virtually all athletes come to know in due course.


Learn first how to tell the difference between pain that will go away promptly after a few ibuprofen and some rest and pain that has decided to take up long term residence in your body. If pain has taken a long time to build, slowly increasing in severity over time even though you’ve tried to ignore it, chances are, it will take just as long or longer to go away – assuming you will give it the proper care and rest. The worst that you can do is to try to banish the pain as an act of will. You will not recover from a chronic injury if you continuously repeat the trauma, whatever it may be and however subtle. You would think the idea is too, too obvious. Unfortunately, many athletes, especially those hooked on endurance training all too often allow the triumph of blind hope over experience and common sense.

Simple muscle soreness that fades after a day or so does indicate that your soft tissues are going through a training cycle in which, all else being equal, they will be stronger when they feel better. Trick is to train just hard or long enough so that the soreness does go away after a reasonable recovery, say, 24 to 48 hours. To enhance your recovery, always be sure you have plenty of water in your gut before, during and after every training session. The hotter the outside temperature and the more intense the training, the more important good hydration is. Especially when it is hot and humid and the effort is going to last more than an hour or so, do consider adding specific electrolytes before, during and after. They can keep you from cramping, bonking and just feeling crummy.

Warm ups:
Failure to ease into hard effort may be the most frequent cause of lingering muscle pain. Muscle fibers flex and stretch against one another in an infinite number of interfaces underneath those ripples. To work efficiently, they need to be thoroughly lubricated. When you warm up, that is what goes on inside your muscles and explains why you can make some muscle soreness go away by easing into a workout with a long warmup. Almost as important is a gradual cool down that keeps your heart rate up at a fairly high, albeit sub-aerobic level for at least a few minutes at the end of the session. That permitsthe blood to carry away the accumulated lactic acid in the muscle tissues, a biochemical cause of muscle soreness.

Although there are still doubters around, the general consensus among trainers and rehab specialists on the efficacy of stretching for athletes is in favor of it. If you stretch deliberately and regularly when the muscles are well warmed, it will enhance your flexibility and will probably reduce a lot of exercise related pain.

Non steroidal anti-inflammatory drugs like ibuprofen and aspirin are favored by many trainers and athletes for sore muscles and do seem to provide genuine, if temporary, relief. As a general rule, however, prudent athletes try to take these apparently benign, over-the-counter drugs only when they are really needed.

firm, deep manipulation of your muscles before and after exercise will almost always make sore muscles feel better, and some times, under skilled hands the results are dramatic. If you are a serious, training athlete, seek out a good, regular massage therapist on whom you can call both before and after important races and training sessions.

In Good Health,
Bernard L. Gladieux, Jr.
The Pressure Positive Company®


Read Full Post »

summerBy now the winter doldrums should have blossomed into the full flower of spring fever, and dreams of an extended period of outdoor activity should be lighting up the thoughts of veteran athlete and tender neophyte alike.

But seasonal change is also a good time to think about where you are going and how you are going to get there, particularly when it comes to your physical fitness and your own exercise and training routine. Here are some guidelines that might help in making the transition work best for you:


It is not too early to set your objectives. If the big, long range ones seem too daunting, pick more friendly, closer goals that you can reasonably accomplish say, a fitness run, a 10K or a metric century ride before the Fourth of July or Labor Day. While there is nothing inherently wrong with selecting multiple and even grandiose goals, you will have a better time of it if you focus on goals that are compatible with your talent and temperament and that will require nothing more than a coherent, achievable lifestyle for yourself. Distinguish in your own mind the difference between real purpose and day dreaming.

Draft Your Routine:
Once you have decided where you want to be at some point down the way, develop a rough training program that will lead you there. If your goals include some specific race or event that entails a major effort, it should be easy enough to work backwards from it in setting a training program. This kind of scheduling is especially important for such a major challenge as a marathon or similar, singular athletic event in which proper preparation and training count for virtually everything.

Some athletes, like normal people, sometimes have trouble keeping their quest for goals in check and in perspective. There is certainly something to be said for losing yourself to the enthusiasm of the moment and stepping beyond your own limitations. But in the end, the successful athlete keeps a healthy, internal equilibrium at the center.

Perhaps the most difficult, most elusive virtue of the committed athlete with a goal-oriented agenda at any level is patience. Those very energies that charge you up to pursue a path are the very ones that tend to make you dissatisfied with the status quo. Yet patience is often the athlete’s most valuable internal strength. Knowing when to back off, when to taper, take a rest period, or a breather or a nap is typically a more critical sense than the ability to eke out just one more lap before packing it in for the day.

In Good Heath,
Bernard L. Gladieux, Jr.
President, The Pressure Positive Co.

Read Full Post »

Your Own, Personal Road to Fitness
By Bernard L. Gladieux, Jr.
President, The Pressure Positive Company

Choosing a sport or a mode of physical activity for fun and fitness can be as easy as falling off a log. It can also be as risky for your body and spirit if your choice takes you away from your physical or psychic or practical center.

roadtofitnessIt does seem that some of us drift into our sport and fitness activities without much conscious analysis. We just go with the flow. If the flow leads us into a successful path to find health, happiness and fulfillment, Hooray! But if continued athletic success seems elusive, another look at who and what you are just might lead you in a more rewarding direction. Here are some thoughts about making smart, personal choices.

In great measure what you are given controls what you will become. That is not to say that you have no options that will allow you to carry yourself beyond the expectations you, your friends and family might harbor for you. But if you find, for example, that your running or jogging has begun to wear thin or to leave you fatigued or hurting, it could be that your genetic gifts make you more like a Clydesdale draft horse while you have been exercising more like a gazelle or a cheetah. Take a clear, hard look at yourself. You may not want to shift from running 10 K races to pulling a beer wagon, but having a sound view of your physical strengths and gaps will help in setting your track and staying on it.

Childhood sports experiences can create lifelong interests, attitudes and skills. They can also burn you out, sometimes for life. If you have a powerful and positive early sport or athletic background, use what you retain of it to support your activity whatever it may be. If your background is absent or negative, think of it as just another challenge to transcend. If you are athletically inexperienced, no matter what your age, you can begin walking and/or jogging any time. These activities are as far away as the first step. Use common sense and check with your physician if you have the slightest doubts.

A football knee, a touchy sciatic nerve, a Morton’s toe – name your weak spot; we all have at least one. Some of us tend to entire gardens of chronic injuries and anomalies. Know yours, and be able to assess their impact on your athletic viability. Clearly if running invariably stirs up an Achilles’ tendonitis, opting for an activity that spares you high-impact bouncing makes a lot of sense. Serious leg problems need not end a runner’s athletic career, but once they are chronic, they need tending to, and in general, the sooner, the better. Chronic injuries could require a temporary, partial or perhaps a full and permanent shift from running into some other training regimen that maintains your conditioning but affords your body its healing respite.

If there is one characteristic that is common to just about every marathon runner, it is the mental toughness necessary simply to survive the enervating, sometimes numbing hours of training. Doing it, sticking to it and following through are not for the faint- hearted or the tentative. But you can be a runner without ever running a marathon or wanting to run one. Take your training and your competing only as far as you choose and can sustain out of your own, internal enthusiasm and fortitude.

Elderliness seems to be less a barrier to athletic achievement than ever. Still age does demand certain caution and concessions. Know when to quit the racing circuit and head out from the competitive arena into calmer, safer pastures. If you are older and are just thinking about starting to exercise, start slowly, take your time, rest early and often and quit at the drop of a hat to come back another day.

Setting your own, internally directed training and competitive objectives, if any, is arguably one of the most important steps you will take in the months ahead. Be deliberate and sober about it, but don’t shy away from your own best visions of what might be, given who and what you are.

In Good Health,
Bernard L. Gladieux, Jr.
President, The Pressure Positive Co.

Read Full Post »