My Body Aches After Working Out

If you've ever gone through an intensive workout session and felt body aches a day or two later, chances are you've experienced delayed onset muscle soreness, or DOMS. Though it can be uncomfortable, the soreness is a natural response to intense exercise that is likely caused by microscopic tears in the body's connective tissues, according to the American Council on Exercise.

Common Causes

Eccentric contractions, which occur when a muscle opposes gravity, are thought to contribute most to delayed onset muscle soreness, according to Health Services at Columbia University. An example of an eccentric contraction is what happens when you lower a weight at the end of a bicep curl. You're also more likely to experience muscle aches after working out when you try a new activity or when you add length, intensity or frequency to your current workout.

Prevention

Avoiding doing too much too quickly can help prevent some exercise-related muscle aches. For instance, if you're a weightlifting novice, start with the lightest weight that challenges you and do only two to three sessions per week in the initial one to two months. Slowly build up to four days and only increase your load when you can comfortably lift your current weight about 15 times. Also limit the amount of high-intensity or high-frequency eccentric contractions you do when you're just beginning an exercise program. For example, cut back on running downhill and reduce heavy resistance training sessions for the first few months, recommends the American Council on Exercise. If you're susceptible to stiff muscles, warming up with light aerobic exercise for five to 10 minutes prior to your full workout can help get your muscles ready for further exertion.

Recovery

No matter how experienced you are, your muscles need to recover for about 48 to 72 hours between sessions. Larger muscle groups, such as your thigh muscles, need larger amounts of recovery and vice versa for smaller muscle groups such as the abdominals. Your muscles only grow when you rest between sessions, so don't try to skip past this important step for the sake of faster results.

Recuperation

You'll almost inevitably experience some muscle aches if you're constantly increasing the intensity of your workouts. However, you can reduce the intensity of the aches by caring properly for your body during rest periods. Because dehydration can contribute to soreness, you should drink water throughout the day --- about eight glasses --- to keep your urine light yellow or clear. Being malnourished can also reduce your performance, so include at least five-a-day of vegetables and fruits and multiple servings of whole grains and lean protein per day to help your body help itself, recommends Health Services at Columbia University. Massaging, stretching and applying heat can also boost blood flow and soothe aching muscles.

Warning

Avoid powering through severe muscle aches. Having sore muscles reduces your shock absorption, range of motion and coordination, warns the American Council on Exercise. Overreaching --- exercising without resting properly --- won't just hinder muscle growth but can also cause health impediments such as susceptibility to cold and flu bugs, muscle injuries, insomnia, depression and worsened performance.