Sometimes the toughest part of a workout is the morning after. Muscle soreness can be an annoying and painful side effect of resistance training. If you are new to weight lifting, soreness can even deter you from progressing in your training. According to the National Strength and Conditioning Association, soreness tends to be worse for novices or those just coming off a layoff. Don’t let the pain and stiffness from muscle soreness stand in the way of results.
Step 1
Start the healing process with a 20-minute stretch at the end of your workout. Pay particular attention to your thighs, hips and back. Follow the American Council on Exercise’s advice by holding each stretch for at least 15 seconds to improve circulation and minimize stiffness.
Step 2
Alternate hot and cold water during your post-workout shower to speed muscle recovery. Use 30 second intervals of the hottest water you can stand, followed by the coldest. The dramatic change in temperature causes a pumping action in your blood vessels, improving circulation and eliminating metabolic waste which can cause pain.
Step 3
Have a light workout. Do 20 minutes of brisk walking, stationary cycling or a similar form of exercise. Use this workout to warm up sore muscles, improve circulation and relieve tightness. Make sure to stretch thoroughly following this short workout.
Step 4
Get a massage. Use massage to loosen tight muscles and break up scar tissue that can cause pain and immobility. If you are unable to get a professional massage, practice self massage with a tennis ball. Place the ball on the floor and sit or lie with your sore muscle on it. Roll the muscle over the ball until you feel the muscle loosen.
Tips and Warnings
- Minimize soreness before it starts by warming up before each workout. 10 to 15 minutes on light cardiovascular exercise should be enough to reduce muscle damage during weight lifting.
- Muscle pain following exercise is not always normal. If pain doesn’t go away after a few days, or is accompanied be weakness or instability, you may have a more serious injury and need to see a physician.
Things You'll Need
- Tennis ball
References
- The American Council on Exercise: Flexible Benefits
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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