muscle soreness help

Ate a lot of protein, general rule is 1g per pound of body weight/lean body weight when buildin muscle.
Stretch before and after workouts - do some dynamic stretching before workouts and static efter. Do this before your runs and lifting. Also stretch at days you do not workout those muscles, helps with healing too.
Drink a lot of water and give it a time. With time your body will get used to it so it will nt hurt, or at least not that badly and long.
Also warm bath or massaging sore muscles may help a little to get that blood in there for recovery.

Icy Hot. Ibuprofen, in moderation. Stretching afterwards periodically. Doing a different light activity to keep those muscles warm. Hydrate. Hot bath. Frozen bag of lima beans/peas for 5 minute intervals.

I mean, it depends on how sore you are. If you are only slightly sore and you can function normally, well, just keep going to the gym and keep working out, take a day off here and there.

If the soreness impacts your normal daily activities eg. you can't lift your arms to take something down form the cabinet, take a day off, stretch, see how you feel, if you are back to normal day functioning then head back to the gym.

You will have some soreness, especially if you are new to it, and that is ok. It’s usually from muscles that maybe have not been worked before, or worked to that intensity. To minimize injury and to make sure the soreness does not affect your ability to work out again, do lots and lots of stretching before and especially after your workouts. Try observing some of the instructors or trainers at your gym (if possible) and see the different stretches they do. Often, we stretch the same way each time, even though different muscles are the ones sore. I also recommend lots of fluids after to keep your body hydrated. If you can, it may be good to invest in a foam roller. Doing this before bed has worked for me. And lastly, just because I promote yoga whenever I can, try a very basic yoga flow. You can google one online and do it when you get home from the gym just before you jump in the shower.

Other than the advil. Take cold showers/baths after you lift.

Stretching will help a little. Protein and hot bath won't help at all.

Hot bath WILL help...a lot.

Other than the advil. Take cold showers/baths after you lift.

Stretching will help a little. Protein and hot bath won't help at all.

Hot bath WILL help...a lot.

Hot bath will increase inflammation and soreness.

ETA: Creatine will reduce lactic acid and therefore make you less sore long term.

Other than the advil. Take cold showers/baths after you lift.

Stretching will help a little. Protein and hot bath won't help at all.

Hot bath WILL help...a lot.

Hot bath will increase inflammation and soreness.

ETA: Creatine will reduce lactic acid and therefore make you less sore long term.

Creatine pushes additional water into the muscle which helps recovery. You may see a scale increase but remember it is just additional water retention.

Well, maybe it would do your muscles some good if you stretched real good before you use the weights and stuff. You need to relax them beforehand cause you don't want to overuse them. If you continuously stretch every single day, your muscles will get used to the work and the soreness will eventually disappear. Im a gymnast and whenever i slack off on stretching.... the next day my muscles are horribly sore. So yeah, just try and stretch them really well.

Here is an excellent article on the subject:

http://saveyourself.ca/articles/delayed-onset-muscle-soreness.php

Delayed Onset Muscle Soreness (DOMS)
The mysteries of muscle fever, nature’s little tax on exercise

Other than the advil. Take cold showers/baths after you lift.

Stretching will help a little. Protein and hot bath won't help at all.

Hot bath WILL help...a lot.

Hot bath will increase inflammation and soreness.

ETA: Creatine will reduce lactic acid and therefore make you less sore long term.

Creatine pushes additional water into the muscle which helps recovery. You may see a scale increase but remember it is just additional water retention.

And that little scale drop when you stop taking creatine is fun, too!

Make sure your are hydrated before and after your work out. Start slow to warm up, walking is good for this. Cool down after again a short walk is great, dont just stop cold. Stretch afterwards, a lot of people stretch before but then don't stretch after, I just had this talk with my nephew last night, it is so beneficial to stretch after your muscles have been worked. I like either a protein shake or something high in potassium after I work out, I notice a huge difference in muscle recovery when I do either one. If you don't
Ike protein shakes just eat something with protein. And don't baby them to much an unused muscle can get stiff and more sore if you don't work it out.

And don't baby them to much an unused muscle can get stiff and more sore if you don't work it out.

THIS.

I really appreciate this thread because usually I just suffer for a few days, mope then hate exercise, but I'm glad to see some ideas for helping this because today I'm HURTING. The only thing I can add is a resounding second to this point-- the longer I sit still, the more my leg muscles refuse to flex and send shooting pain through my legs when I try to use them again-- not fun. Keep stretching or moving around though the pain if you're going to need to use the muscles that hurt anytime soon. (You know, for walking, or something.)

Ibuprofen and ice is what I use. 15 min on and 15 min off for about an hour.

Notice the one common thread amongst the answers....HYDRATE. Most people walk around in some state of dehydration. 64oz minimum. If you're working out even more. I try and drink at least 100oz a day if not more.

Don't shower in hot or cold water after lifting, use tepid water

Don't use hot, cold, or tepid water. Take a dust bath. The fine silt covering filters the nitrogen from the air and allows more oxygen to be absorbed through the skin and go directly to the muscle.