I find my legs have minor soreness at night on hard workout days, which interferes with my sleep. Taking ibuprofen reduces the pain to allow for better sleep, which I would think improves recovery. However, I recall hearing Coach Chad say that this reduces the adaptation process of the muscles. Seems like a catch-22 situation. Any ideas?
Did it here:
Have you tried melatonin or any other non addictive sleep medicines?
I’m interested to know about this too. When I sprained ankle ligaments playing football (soccer), I took ibuprofen to help with pain and swelling. My ankle had a table tennis ball-sized lump in it.
I was told months afterward by a chiropractor friend that ibuprofen likely slowed down the recovery process - after all the swelling is the body’s natural reaction to the trauma and supposedly part of the healing process. I imagine a significantly scaled down version of this is what happens after training stress. I don’t think a chiro is necessarily a true expert in this domain, but either way, I try to avoid ibuprofen when aching in bed post-ride.
I have the same dilemma about sleeping. Perhaps try alternative painkillers?
I wouldn’t ever take painkillers to deal with simple soreness from training.
Try a longer cooldown, stretching, ‘ice bath’ (cold shower on legs maybe) instead.
Are you working out in the evening? After a hard effort my legs will feel like they are on fire if I try to go to bed soon afterwards. If I do the same workout earlier in the day, they will feel fine by the time I go to sleep. I used to think it was lactic acid build up, but after listening to the recent podcast it seems that LA clears pretty quickly.
My workouts are always early morning, as it replicates my cx race day routine (8am start time), so the timing shouldn’t be the issue. I also have soreness at night after races, so it might just be something to live with. I typically roll out with a foam roller every night and don’t have any knots in my muscles. My post ride/race nutrition is good, as well. Thanks for the responses.
May want to try tart cherry juice or tablets. They help with inflammation but don’t seem to have the same potential negative effects that ibuprofen has. Also, has some melatonin so may also help as a sleep aid.
I avoid ibuprofen/NSAIDS as they have been associated with increased intestinal permeability, inflammation and leaky gut syndrome. Another reason to avoid “vitamin I.”
Ive been a nurse for 14 years and I certainly wouldnt consider taking regularly for anything less than an serious medical condition or ongoing chronic pain. Occasionally its ok. Its sad to see Brufen sponsoring sportives in England.
Basically to keep it simple, will help recovery but will stop / reduce the desired adaptation from training
Ibuprofen also constitutes to worse gut flora, so having it infrequently is a good thing.
How long have you been training?
This happens to a lot of (most) people when they are starting out. Much less of an issue after training becomes a part of your lifestyle. I would take them to get you through the early stages (assumption) and eventually you just won’t need them any longer.
Yes taking them is sub-optimal but so is losing sleep.
Less than 1 year on TR, but training for 20+ years, so definitely not new to this. As a 60year old Masters racer I’ve become more aware of my recovery limitations so trying to do everything I can to enhance my recovery.
I always drink some verbena tea a few times per week before bed. Maybe it’s a natural alternative for you instead of ibu. My grandmother always used to give me this tea to sleep. Some interesting studies on it as well. Also very easy to grow yourself.
Sounds a little like restless leg syndrome to me. Perhaps a magnesium supplement would help. Something like magnesium citrate, or even a topical magnesium “oil”. Just avoid magnesium oxide as it’s not really bioavailable. and you don’t actually absorb the listed dose from it.