Soreness after weightlifting may be caused by injury, delayed-onset muscle soreness or general muscle fatigue. It is important to make sure that your soreness is not caused by injury, since this may require medical attention and may need different treatment to relieve the pain. A person with weightlifting muscle soreness has many options for treatment, ranging from over-the-counter pain medication to natural home remedies.
Pharmaceuticals
Over-the-counter non-steroidal anti-inflammatory medicines like ibuprofen help reduce pain and inflammation and may provide relief from muscle soreness. Take care not to take too many, as these kinds of drugs may cause liver damage or exacerbate health issues. Use these medications under the advice of your doctor. These drugs may interact with prescription medicines so talk to your pharmacist.
Massage and Stretching
Massage for sore muscles can provide enormous relief, since it helps to release built-up lactic acid in the worked muscles. It also helps get blood to the tiny tears caused by weightlifting, and this improved blood flow can speed healing. Stretching works in a similar fashion, since it improves blood flow. Stretching helps keep the muscles from becoming stiff and is best done directly after a workout, after a cool-down exercise. Never do ballistic stretching before warming up, as this can cause injury.
Rest
Rest is likely one of the best things you can do to help your body recover after an intense workout. You should always leave 48 hours between workouts on the same muscle group. This allows those worked muscle fibers to repair themselves. Failure to do so can result in overwork injuries and more pain. If you are still experiencing muscle soreness 48 hours after your last workout, you could try to work through it on the chance it will ease during the workout --- but if it becomes a sharp pain, stop immediately.
Ice and Heat
Ice and heat applications can help to reduce inflammation and pain. You may alternate between heat and ice, or just apply one or the other. A heating pad, hot water bottle, or even a warm --- not hot --- bath can be helpful in easing stiff and sore muscles. A bag of ice, frozen corn or peas, ice pack, or even a cool or cold bath can be used to apply cold to the affected area. Make sure to never apply ice directly to your skin --- always hold a towel between to protect your skin from damage. Ice may be applied for 15 to 20 minutes, every two to four hours as needed.
References
- "American College of Sports Medicine Resources for the Personal Trainer"; American College of Sports Medicine; 2007
- BellaOnline: Muscle Soreness Relief & Prevention
- IronMagazine.com: Reduce Post Workout Muscle Soreness
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