Muscle soreness or tenderness is a natural consequence of overloading your muscles through resistance training, such as lifting free weights or using weight machines. Although it's especially likely to occur when you first start working out, it can happen even if you exercise regularly. Sore muscles after a workout doesn't have to prevent you from exercising the next day and some types of exercise may help soothe your muscles.
The Importance of Rest
Experts once believed lactic acid buildup caused muscle soreness, but more recent research suggests the cause may be microscopic tears, as well as inflammation, that occur in the muscles due to resistance training. To allow muscles to heal and inflammation to subside, whether or not you feel sore, rest each muscle group you trained for 48 to 72 hours before you strength train that muscle group again. Two or three strength-training sessions on nonconsecutive days each week are enough for strength gains, advise experts from the University of Illinois's McKinley Health Center.
Post-Workout Exercise
While strength training two days in a row may not be advisable, a little light cardiovascular exercise the day after a strength-training workout may help relieve muscle soreness. Options include walking, light swimming, using an elliptical machine at a slow to moderate speed, golf and table tennis. If you must weight train or do other soreness-causing activity daily, try to reduce the intensity and length of your workout for a day or two after each intense exercise session.
Safe Strength Training
Using weights appropriate for your fitness level can help prevent excessive soreness and injury. To build strength and improve fitness, choose weights you can lift eight to 12 times, with the last repetition being difficult to complete with correct form. Perform one to three sets of each exercise per workout. Warming up properly before your workout may help reduce post-workout soreness. Before each workout, warm up with five minutes of cardiovascular exercise such as running or cycling intense enough to make you break a sweat. Then gently stretch the muscle groups you'll be training, holding each stretch 15 to 20 seconds.
Managing Soreness
In addition to light exercise, gentle stretching may help relieve soreness and restore your flexibility. Massage, compression wraps and ice may also help. For more severe soreness, consider taking an anti-inflammatory such as ibuprofen and avoid weight training for at least 48 hours. If you experience sharp pain, pain with a burning sensation or soreness that doesn't go away after eight days, stop training and consult your health care provider.
References
- Stony Brook University; Delayed Onset Muscle Soreness; Allison Milano
- University of Illinois McKinley Health Center: Designing a Resistance Training Program
- American College of Sports Medicine: Tips Address Exercise-Induced Muscle Pain and Soreness
- University of California, Los Angeles Department of Urology: Nerve-Sparing Radical Prostatectomy
- "Sports Medicine"; Delayed Onset Muscle Soreness...; Cheung K, et al.; 2003
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
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