Lifters! How do you manage muscle soreness.

Stretch after your workouts. Drink plenty of water. People say glutamine helps speed up recovery, but I don't use it. Personally, I'd tell you that you are simply going to have to endure the pain. It will be worst at the very beginning but it will get better each week. Within 3 weeks of working out regularly your body should be used to it and you will get much less pain. Personally I LOVE it when I feel pain from a workout, (And I'm talking about muscle soreness, not pain from an injury), because it tells me I've worked hard.


If you do want to minimize soreness then I'd suggest making your first few workouts VERY light and just focus on proper form instead of lifting heavy weights or doing cardio for too long. Treat your first workout like an enhanced warmup and gradually increase from there.

The only time I get pretty good DOMS is after a Leg workout. I actually find that active recovery e.g. going for a run, bike riding, etc. helps with the soreness.

My massage therapist recommends Epsom Salts baths when you know you're in for some soreness. It has really helped me before. You can also try Arnica. http://www.umm.edu/altmed/articles/arnica-000222.htm
You can get it at Whole Foods.

Make sure you give your muscles rest time (recommended 48 hours between heavy lifting routines). Also, epsom salt baths are good, but can dehydrate you so only 20 minutes or so.

During your workout, stretch the muscles - but only after you are warmed up. Some stretch after also.

Ice is better for muscle soreness than heat (heat FEELS better, but ice reduces swelling)...but alternating both works well for me. (15 minutes heat, 15 minutes ice pack, repeat three times).

Ibuprofin is your friend! :flowerforyou:

Water, stretching and protein.

I incorporated yoga into my exercise regimen several years ago which has significantly reduced muscle soreness. I typically practice yoga twice a week - a full restorative practice after lifting heavy (increases blood flow to recovering muscles) and an active/power yoga practice after a spin class. On lifting days that don't include yoga, I still do plenty of stretching after my workout while my muscles are warm.

Learn to love being sore. Stretch, drink water, and drink protein shakes. I've also read you can try baking soda water as a lactic acid buffer. But too much can mess up several major body functions, so don't jump into that without a coach or nutritionist who can recommend safe dosage.

I embrace it. Then get a massage.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Water, stretching and protein.

^this . . . plus enjoy it. I love the soreness I get from a good workout.

I workout everyday, that includes cardio like Zumba + weights. What I do is make sure I spent a good 10 minutes and do the stretches properly afterwards and I will not have pain the next day when I go again.

http://www.youtube.com/watch?v=PcC8hZPwj6w&feature=g-list&list=PLmAFjufmvBsG0drOUhsy_W5HY2bGnwvD8

This link is a yoga program I got from youtube. I do the first 10 minutes of it and no more pain. when you do it really pay attention to the breathing and not just going thru the motion. The breathing is the key. learn it at home a couple of time. and you can bring the technique to the gym.

I make sure to warm up well (usually a 5-10 minute jog on the treadmill). I also take adequate rest in between sets. I eat enough protein and I drink tons of water. I do yoga twice a week and I cross train (running and spin class) - which really helps relieve the soreness! I eat bananas and potatoes for potassium to help break up the lactic acid in my muscles. I also have "The Stick" that helps massage out any knots or tough spots (sort of like a foam roller, but a little different).

Beyond all that, I just embrace the soreness

foam roll

Seconded.

I had a huge problem with that. What is helping me is a quick 10 min warm up, like elliptical or jogging to get blood flowing. Then light stretching, then workout with weights, then heavy stretching. The next day I overload on water and I sometimes take Ibuprophin. Also, on new exercises start lower than you usually would because although your main muscles are strong your supporters may not be used to the new motion and they will be killer then next day. Get your body used to the motion before packing the weight. That was my biggest mistake. I started to high.

Just start as light as possible on the first workout and work up to heavier weight in small increments on the next workouts. This produces the least amount of soreness and is a progressive routine that gets harder over time. Bodybuilders are generally the sorest because they are working to tear as much muscle fiber as possible to stimulate hypertrophy. So best advice is to find a strength or endurance routine, unless bodybuilding is your goal. Foam rolling and stretching are fine after workout activities to help you relax too but doing too much too soon is the biggest rookie mistake. *btw Amazon has foam rollers pretty cheap since you asked someone.