What to do for soreness??

Soreness~Stretching when your muscles are warmed up helps some. Usually after your done working out, I personally never would stretch before any activity. I also embrace the soreness for as long as I've been hitting gym, it means I am doing something right.

Injuries use proper form, don't overdo/overwork the body. Start slow and build up endurance. Some people suggest rest days, which I agree with on weight lifting, not so much on cardio.

Repair/replenish~ Simple rest is the best, along with proper food for the body.

I just did Scooby's women's beginner dumbbell workout for the first time. (thanks to the person who suggested his site yesterday) I used 3lb dumbbells which were the only thing I had handy and this was my first time doing strength training. My shoulders/shoulder blades, and thighs are already sore and it's only been an hour. What are the best things I can do for soreness and for preventing injuries? Also, is there anything I need to be doing to repair/replenish after my workout? Thanks!

A recovery shake within 30 mins after you worked out.

CHOCOLATE MILK after you exercise. It helps me wonders. (:

Fantastic recovery drink, no joke I will drink chocolate almond milk (can't have dairy) but it helps replenish glucose to your muscles the same way recovery drinks do.

Edited to add: muscle soreness comes from a build up of lactic acid in the muscle. Also increase your water intake to help flush it out.

Topic: What to do for soreness??

Vagisil with lidocaine<===(local anesthetic)

Because sometimes the foot does not quite fit the shoe, but really wants it to fit.

http://www.nhs.uk/Livewell/fitness/Pages/why-do-I-feel-pain-after-exercise.aspx
This sums it up nicely

Sitting in a spa for about 30min afterwards LOL. Guess that may not be possible for everyone but my knee was KILLING me yesterday... went and sat in the hot tub for about 30min and it eased off. So maybe soaking in a hot bath if the hot tub thing isn't a possibility?

CHOCOLATE MILK after you exercise. It helps me wonders. (:

It seems to help me from getting DOMS. I still get sore but not REALLY sore. Not a license to drink more than a cup. Make sure it is lowfat as well. Drink within a half hour of working out.

Bump - i plan to start using weights more this week, so i could use some legitimate ideas {in anticipation of the soreness}.

Epsom salts in a warm bath might help.

This, and advil. I get wicked DOMS and this is what I do! Stretch it out and go for a walk. The more you sit the stiffer you'll get. I really like the idea of the rolling pin though, thanx for that :flowerforyou:

How many reps did you do with the 3 pound weights?

I would just like to chime in and commend all those recommending chocolate milk post workout. I had NO idea this is what was meant by my FL people recommending it. I thought they were just trying to help me meet my chocolate macro's lol.

1 cup epsom salt in bath water. and soak

You can also mix epsom salt in warm olive oil (grind it if you are having problems getting it to break down) and spot treat by massaging the epsom oil into your problem area. Works like a charm

and water

Soreness:
1. Stretch after works out. I normally stretch at least 10-15 minutes after every work out session.
2. Protein shake directly after working out. I use Jay Robb with a 1/2 of packet of Diet Hot Chocolate (which is around 13 calories). The protein powder is low calorie too. It makes it taste like a chocolate milkshake. They are DELIC! http://www.drugstore.com/products/prod.asp?pid=380007&catid=314087&aid=338666&aparam=goobase_filler&device=c&network=g&matchtype=
3. Rest days. I rest the section I worked the next day. For example, if I do upper on Monday, I do lower on Tuesday then return to upper on Wednesday. I give myself a day in between work outs, and in order to repair my body enough to make gains each week, I take Saturday and Sunday off (normally...sometimes I do active rest since it is just so damn hard to not work out).
4. Eat! When people say to eat after working out, it doesn't mean McD's. It means sensible and refueling food. I will have a protein shake on the way home from the gym at night. Once I get home, I might have carrots with hummus while my food is heating up then I'll have couscous, salmon and maybe some steamed veggies (I might not have anything else with the couscous and salmon since I had the hummus (chickpeas) and carrots to begin with). Food HAS TO BE well-balanced and used to REFUEL and REPAIR the body.
5. Keep going. If I am sore, the last thing I want to do is sit at work or not work out (take a rest day). I have changed my desk to a standing desk because I find if I wake up sore, then I sit in my desk chair all day, I am noticeably sorer. I find that if I keep moving, I am less sore and it goes away MUCH faster. The same logic goes for the work outs. I do NOT skip work out days (I work out Mon-Fri) simply because I'm sore. Despite my level of soreness, I am always a little better after working out. Both of these help get the lactic acid moving out of the muscles. Note: I always take my soreness very seriously too. If I feel like I'm disproportionately sore...like something might be wrong....or by working out, I'll stress my muscles beyond what is productive stress, I will take off. The body has to have ample time to repair.
6. Get a good night's sleep-the body repairs muscles while sleeping. The more sleep, the more time to repair.
7. Take a rest week in between work out routine. I switch routines every 8-12 weeks depending on what it is....and I always take a week off in order for my body to COMPLETELY repair.
8. Extra water to flush the body and muscles. You will be bloated from the excess water your muscles are holding. Embrace the suck.

All of these will help reduce your soreness immensely. You won't be painless, but if you don't follow these, you will be VERY MUCH MORE sore!

Caveat: I lift pretty heavy compared to the majority of women, and sometimes more than the other men around me at the gym. I take all precautions against soreness and repairing my body as I should.

I think I covered everything: good luck!

And I will say I like being sore. I always joke how at any point in time, there is ALWAYS something on me that is sore. :flowerforyou: