Muscle soreness is a condition in which your muscle fibers become overworked or stretched, causing fatigue and general pain. While the severity level can vary from person to person based fitness level and workout intensity, muscle soreness is common among people who exercise regularly. While you should take a break from exercise when you are in intense pain, there are some things you can do to continue your workout when the pain is mild to moderate.
Step 1
Exercise other muscle groups the day after an intense workout. For example, if you do strength-training exercises for your arms and back on Monday and wish to continue training on Tuesday, do leg press and curls instead of focusing more on your arms. Your body and muscle tissue need time to recover and grow, so be smart about what muscle groups you work to give your body the break it needs while still doing beneficial exercises.
Step 2
Take a glutamine supplement after an intense workout to prevent lactic acid buildup in your body, which can cause muscle soreness the next day. As an added benefit, glutamine, which is an antioxidant found in pineapple, may be able to help you build muscle mass faster.
Step 3
Ice your muscles for 15 to 20 minutes before a workout when your muscles are sore. Avoid heating your muscles, which may relieve tension in the short term but could make you sore for a longer period of time, especially if you continue to work out.
Step 4
Take an over-the-counter pain reliever. Always follow the manufacturer's instructions, and do not take pain relievers just to work out if you cannot perform normal tasks like opening a door or reaching into a cupboard. This type of pain is a sign that you have overtrained and your body needs time to rest.
Step 5
Drink plenty of water before, during and after your workout. Water works to cushion your joints and may help relieve some pain. Of course, water is essential when doing any physical activity, but it is especially important for fighting sore muscles.
Step 6
Spend ample time stretching before and after your workout when you are sore. Stretching can help relieve some soreness and prevent you from feeling too much worse after another intense workout.
Tips and Warnings
- If you are working with a trainer, let them know your muscles are sore. She may have activities she can add to your workout routine while you are recovering. Don't be afraid to mention any pain that you are experiencing to your trainer.
Things You'll Need
- Glutamine supplements
- Ice
- Over-the-counter pain reliever
References
- Body Building Programs Review: Can I Exercise While My Muscles Are Sore?
- "Maximum Fitness"; Tighten Your Gut; March/April 2011
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