1. Aches vs. Pains
Sore muscles can be caused by a number of things, therefore it is important to recognize the difference between stiffness and pain. It is completely normal to feel a bit stiff and sore after your fitness routine, and often, continued activity will not aggravate the discomfort. In fact, exercise often relieves sore muscles. However, if your muscles feel hot and painful, it is likely that you have torn the muscle tissue and need to take a break from exercise to prevent injury.
2. Stop the Burn
Quit while you're ahead. A common mistake made during physical activity and strength training is to push too hard. If at any point during your activities you feel hot or burning pain, you are no longer gaining strength or improving endurance, you are tearing your muscle tissue. Forget the old adage "no pain, no gain," as the only thing you gain is a few days or even weeks without exercise while your muscles heal.
3. A Sore Muscle Rubdown
One of the best ways to relieve sore muscles is a quality massage. During your daily activities and especially during exercise the body releases a number of chemicals and metabolic wastes which can cause sore, stiff muscles when they become trapped in the muscle belly. Often these elements are the culprits behind those hard muscle knots. Massage physically loosens the chemicals and metabolic wastes within muscles so that your body can eliminate them, relieving your aches and pains.
4. A Tall Glass of Water
Water does a body good, we've all heard it; however, do we really listen? Water is essential for flushing toxins from the body which cause sore muscles as well as for lubricating joints and tissues. Without water you end up sore and aching and may even feel stiff with or without exercise. Drink a minimum of 8 cups of water, or 2 liters each day. Drink even more when exercising, drinking before, during and after your workout.
5. Keep on Moving
During physical activity the fluids in your body are moving like crazy through your warm muscles. As soon as you stop, the fluids slow down and begin to collect in your muscles and joints. You can help to prevent the sore muscles caused by fluid congregation by both stretching and keeping moving after exercise. Try not to sit or lie down for long periods of time immediately after exercise. Work out first thing in the morning and then continue with your regular activities. If you work at a desk, stretch your legs, rotate your ankles or get up and walk around every 30 minutes or so to keep things moving.
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