How to Relieve Sore Muscles From Working Out

Intense exercise can cause your muscles to feel sore.

Muscle soreness is the pain and stiffness felt approximately 12 to 24 hours following physical exertion. According to the American Council on Exercise, muscle soreness is most common at the beginning of a new workout program, or after a particularly intense exercise session. The pain felt in your muscles is caused not only by minor tears in the muscle fibers, but also by toxin build up. While you exercise, toxins, or lactic acid, build up in your muscles, intensifying the soreness. You can take steps to relieve these toxins and, therefore, reduce muscle soreness.

Instructions

1. Stretch after exercising. According to Pat Manocchia, author of "Anatomy of Exercise," stretching helps your body remove the toxins that cause muscle pain. Stretch each muscle group you exercised to lessen the severity of soreness. Do not stretch to the point of pain, however. Push each stretch until your feel a tension in the muscle group and stop there. Stretching to the point of pain can tear your muscles further and cause more soreness later.

2. Take a hot bath to help relieve the muscle soreness. The heat from the water will lessen swelling and prepare the muscles for further relaxation. In addition, heat gets your blood flowing faster, aiding in the removal of toxins from the muscle groups. Soak in a bath for at least 30 minutes.

3. Massage the area shortly after the bath, while the muscles are still warm. Massage will relieve any built up tension that might be causing the muscle soreness while aiding in the removal of toxins. Do not massage the area roughly, rather run your hands in long, smooth motions over the muscle group. The muscles should not hurt during the massage; rather, they should feel relieved.

4. Repeat the bath and massage daily until the muscle soreness has subsided. Do not exercise vigorously on sore muscles as this will only prolong the pain. When returning to your regular exercise routine, stretch before and after each workout to protect your muscles from feeling sore.

Tips & Warnings

• If muscle soreness lasts for over seven days, or if the pain is debilitating, visit your health care professional to be sure an underlying issue is not the cause.

References

• "Ace Personal Trainer Manual;" American Council on Exercise; 2003
• "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout;" Pat Manocchia; 2009
• "The U.S. Navy SEAL Guide to Fitness and Nutrition;" Patricia A. Deuster; 2007

Resources

• Read this Article in Spanish