If you are new to weightlifting or are ramping up your workload during lifting sessions, you're almost guaranteed to experience some degree of muscle soreness in the days following your initial workout. Scientists used to believe this was caused by the buildup of lactic acid in the muscles, but the actual cause is much simpler. New degrees of stress and exercise strain the muscles and cause small tears in the fibers of your muscles. This causes soreness that will persist until the small tears are healed. Although it sounds potentially harmful, in most cases, you can continue exercising through this soreness, provided the pains are not sharp and sudden.
Step 1
Do a 15-minute warm-up. Activities like walking or light swimming help stimulate circulation and blood flow, and they warm up the muscle fibers. This makes them more flexible and easier to use and stretch without risking an injury.
Step 2
Go through your regular workout routine. If you are unable to perform the lifts using your normal weights, drop the weight down; this will allow you to get in exercise without overstraining the muscles. Stop lifting only if you experience any sharp or sudden pains in your muscles.
Step 3
Use a cool-down routine. Do light exercise like the kind used to warm up your muscles.
Step 4
Ice down your muscles for 10 to 15 minutes. This will reduce swelling and inflammation in the muscles.
Tips and Warnings
- Always have a spotter on hand to help you if your muscles prove too weak to perform your intended lifts. Receive a muscle massage from a masseuse or with a foam roller, if you have the option. These can be expensive treatments, but if you work out at a gym or other establishment where these are offered, you can help stimulate blood flow in the muscles and relax your muscle fibers, preparing them for activity.
- Do not lift if you experience sharp muscle pains. Rather than normal soreness, this could indicate severe strains or tears in your muscles.
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