Reduce muscle swelling fomr running?

Question

anyone know a quick way... i started cross country and my whole body just aches fromt he swelling!

Answer 1

make sure you warm up properly - active dynamic warmup.

afterwards:

1.  static stretching of major muscle groups - this will help relax the muscles.

2.  Have a snack - proven that eating within 1/2 hour reduces soreness

3.  Ice bath - this is really big in Europe and with professional teams in the US.  Get in a tub fill with cold water and then add ice.  Sit in there for 5-10 minutes.  

4.  Then you can do a warm shower.

Ice bath constricts the blood vessels to "cleanse" them of toxins i.e. lactic acid, etc.  Then when the muscles warm up, clean blood goes into that area.  Putting heat pads, short term feels good.  You are just promoting more blood flow which can actually increase swelling and take longer to heal.  Notice that pitchers ice after a game.  They are putting their arm through a tremendous workout and then must rest.

Good Luck!

Answer 2

this is normal espcially if this you first time in cross counrty. the secreat is holding each strech for just 2-3 seconds but with more of repetitions. a really good one for your calves is to bring your knee to your chest and extend your leg out and point your toes inward so you feel the pull on your calves hold it for 2-3 secounds and then let go. maybe do 2 more sets and you'll be good. do thus before and after you run and the swelling will stop. also as you go on with cross country you will gain endurance and you won't get so sweeled up after running.

for more streches look up 2 secound strech on youtube