Muscle soreness is a common side effect of lifting weights. While not harmful, muscle soreness is thought to be the result of micro-trauma to the muscles and connective tissue. If you are new to lifting weights, or just coming back following a lay-off, muscle soreness can be an unpleasant deterrent to following through to your goal. With a few recovery techniques, you can minimize and even eliminate post-training muscle soreness.
Step 1
Take an Epsom salt bath. One of the generally accepted causes of soreness is intra-muscular pressure from waste fluid build-up in muscle. The salt in the bath draws out some of this waste through the skin. The heat relaxes tight muscles and alleviates stiffness.
Step 2
Take a contrast shower. During your shower following training, alternate between very cold and very hot water for 30-second intervals. The rapid fluctuations in water temperature cause blood vessels in muscle to dilate and constrict, flushing waste out and improving circulation.
Step 3
Do cardiovascular exercise. Although counterintuitive, exercise can be a great way to eliminate soreness because it improves circulation. Thirty minutes of light, cardiovascular exercise will dramatically improve comfort and mobility, especially when performed before stretching or massage.
Step 4
Get a massage. Sometimes, soreness is caused locally by bundles of muscle fibers that are stuck in a contraction. These muscle knots must be broken up with pressure to restore muscle function and alleviate pain. Massaging also flushes metabolic waste from muscles and speeds healing. If you are unable to get a massage from a therapist, you can use a tennis ball. Put the ball on the floor and lay the tight muscle on it. Use your body weight to create the pressure.
Step 5
Stretch. Following a workout, do 10 to 15 minutes of stretching, especially in the hamstrings and back. Tightness exacerbates soreness. By keeping limber, you can both eliminate and prevent the stiffening that contributes to and prolongs muscle soreness.
Step 6
Use ice on highly affected areas. When a muscle is sore to the touch, ice will bring down the inflammation. To combine icing and massage, freeze a small paper cup of water. Peel off the cup and use the ice to massage the affected area. For large body parts, fill a tub with ice water and submerge the affected body part for no more than 10 minutes.
Tips and Warnings
- Do not be afraid to lift again if you are only slightly sore. Soreness is not the same as injury. Make sure you get a thorough warm-up and you should be fine.
- Sharp pain, unexplained pain and pain accompanied by discoloration or deformity should be immediately examined by a physician.
Things You'll Need
- Tennis ball
- Paper cup
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- Sports-Fitness-Advisor.com: Delayed Onset Muscle Soreness
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