Learning how to exercise properly with already-sore muscles may help protect your body from more serious damage and increase your bodybuilding or fitness efforts. Dr. Gabe Mirkin, a 40-year sports medicine specialist, says it takes about eight hours for the muscles to feel soreness caused by damage to tissues and fibers, which is why you often feel so stiff and achy the morning after an intense workout.
Definition
Soreness results from micro-tears or damage to fibers and tissues in your muscles following exercise, whether you're a runner or a weight lifter. This damage promotes muscle growth and development, says personal training consultant Jeff Mayner. Soreness is also caused by a buildup of the enzyme creatine phosphokinase, or CPK, in the muscles following exercise. CPK released into the blood rushes to muscles that have been damaged by exercise and helps repair, rebuild and strengthen them.
Stretching
Slowly stretch your muscles the day after a workout, which can help relieve the stiffness and pain of healing muscles. Stretch gently, without bouncing or jerky movements that can further injure the muscles. For example, stretch sore thigh and hamstring muscles by standing with your feet about shoulder-distance apart and slowly bend forward, trying to touch your hands to the floor. Slow arm circles can help relieve painful muscles in the chest and upper back. The key is to perform range of motion or functions that keep the muscles active but not overworked.
Solutions
Take it easy lifting weights if you feel sore in certain areas. Ideally, weight lifters should lift weights or exercise different body parts on alternate days. For example, if you work your arms and shoulders Monday, you can exercise your thighs and calves Tuesday. This rotation helps your muscles heal and gives the body a chance to recover. When lifting weights with sore muscles, use lighter weights than you did during your first workout. Avoid going past the point of "the burn" when you're already sore, Mirkin suggests.
Tips
Start with low repetitions when recovering from muscle soreness in any body part. Ensure adequate range of motion and muscle strength before increasing your weight load. Wait until any swelling has disappeared and soreness from your muscles is completely gone before repeating your workouts. You may also feel sore after exercise if you're not used to exercising, use muscles you don't normally use or exercise too long. Start lifting weights slowly, using light weights and low repetitions until you've built some muscle tone and stamina.
Exercise Alternatives
John Berardi, Ph.D., an expert in exercise biology and nutritional biochemistry and founder of johnberardi.com, suggests waiting from one to three days between weight-lifting workouts to encourage rebalancing of calcium and proteins in the muscle tissues. Instead, try swimming, bicycling or other aerobic exercises without weights. After an intense weight-lifting workout, you may even rest anywhere from seven to 10 days for optimal muscle building and recovery benefits.
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