Streches after vollley ball?

Question

hi i am in vb and after practice i am so sore in the sholders and back...do you have any advice for it?

Answer 1

just stretch ALOT!!! for the sorenress.. you just have to let the time pass! Everyone's just all sore the first few days of tryouts! Stretch, eat banannas(so i've heard), drink water, and taking a warm bath with lavender stuff wont hurt!!!

Answer 2

Make sure you warm up before the game.

Make sure you cool-down after the game... not just stretch.

A good method to cool down is to run slow-quick-slow for a total of 10 to 15 minutes on a treadmill or around the volleyball court in the gym.

Add a warm-up top and make sure you don't catch cold while you are trying to cool down.

Answer 3

remember to stretch before you play/practice and also after.

stand straight up and without bending your legs reach down and put your hands flat on the ground for about a minute.

for the shoulders and neck stand up straight and pull your head as far as it goes to one side and have someone pull your opposite arm down.

it may hurt but its well worth it.

Answer 4

1.  Stetch thoroughly BEFORE practice, especially in the areas that you are experiencing soreness in.

2.  Drink lots of water during and after practice.  Muscle soreness is due to lactic acid built up in the muscles.  This is a natural process that the body does.  Water washes the lactic acid away, flushing it out of the muscles.  You will be amazed at how much this helps.

3.  Potassium - this will aid your muscles in recovery time, as well as help prevent cramping during activity.  

4.  Tylenol or Ibuprophen - taking a couple of these before will aid in soreness after.  Ibuprophen is an anti-inflamitory, and will assist in any soreness that is due to muscle tears and such.

5.  Do a complete stretch/cooldown after practice.  The cool-down should be slow, easy and relaxed; much like Yoga is.  You should do slow stretches, slowing down your heart rate and doing some relaxing as well as stretching.  Not a lot of reps, but stretching until the muscles don't feel tight.  These might be the exact same stretches as you used to "warm up".

Doing the combo of all these things will help.  You will find that eventually, the soreness will disappear with conditioning.  The one thing that will aid in soreness at the beginning of the season is to remain in condition during the off-season.  I played sports all year around to remain in shape for volleyball.  This did a lot for me in high school.  College I had the ability/expectation to work out all year around, so the soreness went away.  Now, I play - not as often, and I don't practice.  The heat does a lot to me in the way of soreness, but the water trick is WONDERFUL.  

Good luck!!

Answer 5

Muscle soreness is caused by lactic acid and tearing of muscle fibers. In addition to all the answers you have (strecthing before / after & cooling down) you need to help your muscles repair. Water is good for fluching but research shows that you need to have about 3-500 calories within an hour of any intensive workout. Some of those calories should come from protein. If you can get protein back into your system it speeds recovery.

If you can get home in time and dont mind the fuss

Try this - "Frosted Monkey"

1 Banana

1 Tablespoon peanut butter

1/4 cup non fat plain yogurt

1 Scoop chocolate flavor whey powder

Milk and Ice

Then Blend

If you want less fuss and basic carb protein mix

8 oz of OJ blended with ice and 1/2 packet nonfat dry milk powder (available at the grocery store)

Answer 6

If you dont srtech and get warmed up before playing,the next day you could be very sore or if you just have probles w/ muscels use an icy hot patch..i play volley ball to i hate it when tht happens

Answer 7

Okay, I'll list them

Arms:

1. Take your right arm and cross it over your body, then take your left arm and gently push your right arm back until you can feel it. Hold it for 10 seconds, then do the same with your left.

2. Put your right arm back over your shoulder, like you would scratch your back, and then put your left hand on your elbow and push it down until you feel it, hold it for 10 seconds, then do the same with your left.

Back:

1. Sit down on the floor and put your legs out. Put your right leg over your left leg and put your right knee up. Then put your left arm over your right leg and push, so you are kind of twisting your back. That should crack your back, then do the same with the other side.

Legs:

1. Do the "butterfly" stretch

2. Hold one leg up and push your knee out so you can feel it stretching, then do the other leg. (Also called the "flamingo" stretch)

Good luck!