Dear Tom, it sounds like the heavy session did the damage! You don't say when these State Championships are. If it is too painful to train then you should definitely have a Sports Physician consultation. Without knowing the grade of pain and talking to the athlete it's difficult to say what the problem is, but it does sound like DOMS, especially as the tenderness appears generalised and presumably is in both limbs. My suggestion is to carry on with light training (reduced intensity and duration) both aerobic and strength if she is able, and to ask her physician to prescribe oral diclofenac sodium which is both anti-inflammatory and analgesic and to my knowledge is not a banned substance (check). I've found this to be a very effective drug. I would also persist with light massage to aid circulation and drainage. The hot and cold treatment should be done as follows: Firstly the shower water should be as hot or cold as the athlete can bear. Be careful! Starting with warm water build up the heat to the limit of reasonable tolerance, and once reached continue for three-5 minutes, then go to cold straightaway. Alternate between the two, changing when the hot feels as the cold did and vice versa. Session shouldn't be any longer than 15mins. I would also continue normal stretching routines and if the athlete is not stretching before training she should be. Finally, I would also use a herbal masssage oil on the affected areas, containing wintergreen etc. I hope this helps. Good luck! Ian Ian Rogers M.Med.Sci. 232, Broomhall St, SHEFFIELD S3 7SQ UK Tel. 0114 276 1018 E-mail [log in to unmask] NEW WEBSITE: http://sportconsult.freeserve.co.uk ----- Original Message ----- From: Tom Pawikowski <[log in to unmask]> To: <[log in to unmask]>; <[log in to unmask]> Sent: 17 April 1999 21:09 Subject: Re: Exercises induced muscle soreness Thanks to everyone who answered to my enquiry. I had another talk with her and she had a very heavy session with a lot of static or excentric quad activities. She had proper stretching and after the training she had about 5 min gentle jogging. It has been 5 days now and she has to compete in the State Champs. Her vastii laterales on both sides are very painful but there is no painful spots. There is no muscle shortening, there is signs from other muscles(hamstring). Massage in elevation did not help at all. Actually it was worse. I heard somewhere about cold/hot regime but dont know any details. Tom %%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%