[RepublicUnicorn]

Hi all, Nabil from newly formed Team Psyched. I wanted to ask. Everytime I play paintball, I always stretch before game but it's just the usual warm up stretches. Although I stretch, guaranteed I'll be sore as hell the day after. Sore completely. I play as a Backman and a Snake Insert. I'm 15, 69kg and 170cm in height. I asked my captain why it happens and he said I don't stretch enough or didn't stretch completely. What do you guys think?

[crich775]

Most people don't hold stretches long enough, 60 seconds per side/per stretch is usually good. Personally I stretch at the end of the day as well during my cool down. Keep in mind that not consuming enough protein post exercise can cause aches as well.

[RepublicUnicorn]

Noted. We just treat ourseleves to A&W post game

[Sin_Ister611]

stretch between games as well, just small stretches like your calves while you're filling pods, lunges to the start box, etc. pretty much whatever you're doing at any given time (shy of sleeping) there is a way you could be stretching something.

[LPill504]

There are two types of soreness. (In my humble opinion.) Muscles Soreness: From working hard on the field, your muscles are full of lactic acid which causes soreness, this is normal for athletes. Just consume more potassium and make sure you get a multivatmin. At-risk-for-injury Soreness: the bad type of soreness that keeps coming back after all that ibuprofen or icy hot. These are the types of pains that are strains, pulls, or other injuries. They can get much worse if you don't take some time off or go see a doctor. (no joke, I tore cartilage in my shoulder from working out and only made it worse by working through the pain.) Not trying to scare you just dont want that happening to anyone else! Be careful not to over stretch, that can just cause more problems. Make sure you're doing all of them right and that you hold them for a good 15-20 seconds. Also, as the guy said above, protein intake can cause prolonged soreness. Drink a gas station protein shake or eat alot of A&W haha! Hope this helps!

[BurningPlaydoh]

^ Very true.

In my experience:
sore muscles = ok if you were active beforehand
sore joints = not ok at all

[That_guy097]

Before you play do active stretching. (Lunges, zombie walks, high knees, but kicks, etc)

Throughout the day keep warm and active. Don't necessarily let your muscles rest. When your not playing walk or something to keep moving.

At the end of the day do you static stretches. Do not hold a stretch for a set amount of time rather you should stretch until you feel the muscle start to relax.

above all else HYDRATION!!!!!!!

This post has been edited by That_guy097: 06 April 2013 - 12:52 PM

[LPill504]

^ Like he said HYRDATION ! Not just water, electrolytes to avoid cramps, and the less likely, heat stroke. http://www.dicksspor...oductId=3994036 and other such products added to water, or any beverage you'd like will help you stay hydrated and in tip-top playing condition !

[G.prime]

It is important to warm your muscles up before you stretch. Light jog or some other type of light exercise for ten minutes or so befpre you stretch ruduces chance of injury and soreness afterwards.

[Panda Man]

I ,make sure my thighs are stretched out like a mofo. I also stretch my ankles and shoulders... once in a while I will stretch my wrists out too.

[RedShirt2008]

My stretching consists of:

Stretching my legs by straightening my legs and bending over to touch my toes, 2 sets of those for 10 seconds
I then sit on the ground and stretch my groin with butterflies, 2 sets 10 seconds each,
I then place one leg tucked in and the opposite straight out and I reach for my toes, 2 sets of 10 seconds on each side,
I stand back up and I stretch my abdomen by holding interlacing my fingers behind my back and lifting up, 2 sets of 10 seconds.
Then placing my hand in the middle of my back and reaching over with my free hand and pull my elbow down I stretch my shoulders, 2 sets of 10 seconds.
Finally, I interlace my fingers again this time in front of my and push as hard as I can in front of me stretching my upper back, again 2 sets of 10 seconds.



Only time I get sore is when I haven't played for a while.. In Alaska I get 3-4 good months to play outside on a regulation field so I get fat in the off season, but I tend to take leave around Cup and go home to Florida.. I'm 21 years old, 5'10" and 160 lbs.. I play every position on the field and have no problems with soreness. Even the larger guys that are on the team aren't sore after stretching like that..

This post has been edited by RedShirt2008: 26 April 2013 - 09:22 PM