Whether you pump heavy weights or do cardiovascular exercise, you may experience muscle pain after working out. In general, muscle fatigue or soreness is nothing to worry about, because it indicates that you exercised at a challenging level or targeted new muscle groups. However, more intense muscular pain can impede your exercise routine. Be proactive and adjust your workout to make it challenging yet painless. If you continue to experience serious muscle pain after changing your routine, speak with your doctor.
Step 1
Choose shoes that match your workout. Sprinters and race-walkers wear lighter shoes that help them move quickly. People who do high-impact exercise for a longer duration require shoes with thicker soles that absorb shock, thus protecting leg muscles and even the spine. Sturdy, adjustable ankle support are helpful for activities that require quick turns or sharp stops.
Step 2
Lubricate your joints and warm your muscles by doing light cardiovascular activity before your workout. Avoid stretching tight or cold muscles, joints and tendons and instead march in place, walk or slowly jog.
Step 3
Target different muscle groups on different days. If you work your legs hard by climbing stairs, doing squats or pushing weights on resistance machines, spend the next day focusing on your core muscles and upper body by doing crunches, pullups or biceps and triceps work.
Step 4
Schedule a rest day. For one day per week, only do a light workout, such as a moderately-paced walk or a slow hike on a nature trail. If you train hard doing speed intervals or lifting heavy weights, intersperse these types of workouts with a long, slow run or swimming laps.
Step 5
Cool down for at least 10 minutes after working out. Gradually slow down to a recovery pace, especially if you have been moving at high speed. Breathe deeply and do some overhead and side-to-side stretches. When your respiration returns to a normal rate, do some floor stretches as well.
Tips and Warnings
- Alternating ice and heat on sore muscles can ease the pain and reduce swelling.
- If you feel sharp pain while exercising, stop immediately.
Things You'll Need
- Athletic shoes
- Ice pack
- Heating pad
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