Sailed for the first time in a fair while yesterday at Sandy Point.
Even though I did bugger all runs, I was hurting. (In fact, all the Southerley Busters were feeling their age)
What do you do before and after to make sure you can at least walk after a session?
As I only really have an opportunity to sail on the weekends, I try and fit this in most weeks;
cycle to work 3-4 times a week
play futsal once a week
swim 30mins once a week
weights session once a week
trail runs on windless weekends
stretch almost every day
do nothing thurs and fridays if the forecast for the weekend is windy
But nothing would be better than more time on the water.
Bugger - I am sore Echunda, it was a funny scene watching us all crawl into Mc Cafe for a coffee at Korumburra like a pack of cripples. I never feel that way after an Inverloch Session. Blame it on Kato chasing us around or could have it been Drift hitchhiker policy
You go out and do it all again of course 
Blowing about 20-25sw at the moment and i,m stuck building house with no car to get to the beach. Wife and Daughter off at pony club 
Have a couple beers, a hot shower and then a good sleep. If pain persists see your doctor.
Foam roller www.verywellfit.com/how-to-use-a-foam-roller-3120309
Theracane www.theracane.com/
I often pull up sore and I find this protocol is ideal:
Drink electrolyte sports drink before, during and after sailing.
Stop sailing before you're really exhausted (this is the hard one!)
Stay warm during and after sailing especially on the drive home
Take a couple of nurofen after sailing
Have a hot shower and do stretches
Have a nap after the shower if time allows
I must be getting really old! 
Unfortunately having to prepare dinner for the family usually prevents the last two happening at the optimal time!
White, no odour Dencorub applied to the small of the back, before sailing.
After sailing, re-apply.
Before I found this treatment, there were times when I couldn't get out of the van, because my back had seized in the 30 minute drive home.
If using 36 cm fins (or above), apply to the ankles and leg muscles before going home. At home, a nice shower and a re-application of the Dencorub.
Hope this helps.
Hmmm never admit to the pain , a few beers always helps, actually I find I almost always have a rotten sleep after a really good session, I think it could be dehydration after a day exposed to the elements.
it's my lower body that is feeling old.[46]
my upper body feels sweeet 16 or nearly.
while sitting down, raise your legs above your heart.
after sport put clothes on immediately or you'll wake up very stiff next day.
while in shower 30 seconds to a minute of cold water on each leg,keep going for 3/5 minutes.
eat organic f+v,with plenty of fresh squeezed juices should slow ageing a bit.
and try to stay away from the white coats [modern mediSIN]
may sound funny and all body builder like but during summer i take magnesium supplements and get stuck into the protein shakes, but have them with milk, and the best stuff is musashi protein shake, taste like a chocolate milk shake
but during summer i start work at 6 am and work till 3.30pm then go for a sail so what eva protein you can get into your body helps
were you walking back????
The trudge through that soft sand killed me when I was there.
Had a great sail at Pt Danger Fri arvo, then again most of Sat and I was absolutely cactus at the end of the day..
Legs, arms, back feet, hands all stuffed.
Rested Sunday morning with some Nurofen
Wind was still honking so I went out for an hour in the arvo and had a blast.
I feel much better after the 3rd day of sailing, slightly sore but have a big grin on my face.
you gotta stretch for at leat 15 min before and after to loosen up and get rid of the lactic acid.
I gotta admit - I love that all-over hurt! Injuries are a different thing, but nothing better than going to work on a Monday and struggle to lift arms!
I train a lot at the gym and run about 5 times a week as well (used to do sport pretty seriously in my late teens and the habit hung around).
Creatine is your answer - the old-school,boring, gives you water weight kind (think its called Monohydrate).
If you take this quite often you'll never have recovery pain as your body repairs and rebuilds so fast - if you only take it after a heavy workout once a month it at least halves your recovery/pain.
I see windsurfing and kite surfing as a sport just like any other - your bodies recovery is the same. Food/"Protein & Simple carbs" and if you want Creatine as a supplement == you never worked out.
Can be found at all health food/supplement stores and if you buy the bog standard old-school kind (with no other crap in it such as caffeine etc) it should cost you no more than $30
eg:
www.rebelsport.com.au/
