Hi,
After practicing martial arts on my own I have a lot of muscle pain in the oblique muscles of the lower back and on the sides. These are the muscles that tilt your pelvis to the side.
When / How long? Usually I can feel some fatigue on the same day and muscle pain lasts for a few days. Recovery is really slow and I cannot train like that more than 2 x a week. Other muscle groups barely feel any pain (maybe some other back muscles, a bit the glutes, sometimes the hamstrings) and recover much faster.
What kind of training do I do? Mainly (high) kicks. A usual training session will start with +/- 10 min moderate warm up and then I'll go for some kicks series. As an example I may perform (15 x on each side) jump spin back kick, hook kick, spin hook kick, roundhouse kick. I aim for as high as possible while controlling the kick. Jerking my leg or excessive upper body leaning to reach higher? No not interested, I want to keep it clean. My training sessions usually do not last longer than 1 hour. When I do not train martial arts I often go for a run.
Diet? Fairly healthy. Lots of fruit / vegetable and enough proteins to repair muscle mass. I do not take any protein powder or supplements.
Is this normal? I have a hard time believing I am overtraining (Tae Kwon Do people do much more). Do you have an idea what I am doing wrong? (OK without seeing me performing that may be hard to tell in case it's because of my technique).
I have been practising for several years now and I am 45. I do some gentle stretching after every training (MA or running).
When I was a teenager and practised bodybuilding I was told / read repeatedly you shouldn't train on a sore muscle or you would risk some injury so I am reluctant to training on muscle pain.
I am grateful for any insight / tip on this. Thanks in advance.
After practicing martial arts on my own I have a lot of muscle pain in the oblique muscles of the lower back and on the sides. These are the muscles that tilt your pelvis to the side.
When / How long? Usually I can feel some fatigue on the same day and muscle pain lasts for a few days. Recovery is really slow and I cannot train like that more than 2 x a week. Other muscle groups barely feel any pain (maybe some other back muscles, a bit the glutes, sometimes the hamstrings) and recover much faster.
What kind of training do I do? Mainly (high) kicks. A usual training session will start with +/- 10 min moderate warm up and then I'll go for some kicks series. As an example I may perform (15 x on each side) jump spin back kick, hook kick, spin hook kick, roundhouse kick. I aim for as high as possible while controlling the kick. Jerking my leg or excessive upper body leaning to reach higher? No not interested, I want to keep it clean. My training sessions usually do not last longer than 1 hour. When I do not train martial arts I often go for a run.
Diet? Fairly healthy. Lots of fruit / vegetable and enough proteins to repair muscle mass. I do not take any protein powder or supplements.
Is this normal? I have a hard time believing I am overtraining (Tae Kwon Do people do much more). Do you have an idea what I am doing wrong? (OK without seeing me performing that may be hard to tell in case it's because of my technique).
I have been practising for several years now and I am 45. I do some gentle stretching after every training (MA or running).
When I was a teenager and practised bodybuilding I was told / read repeatedly you shouldn't train on a sore muscle or you would risk some injury so I am reluctant to training on muscle pain.
I am grateful for any insight / tip on this. Thanks in advance.
