How to Minimize Sore Muscles after a Workout

Posted by fitclubber on 6 February 2010, 3:02 pm

Right after a particularly intense workout, you feel on top of the world. It might have been hard, but you made it. The next day, it could be a different story. You may not be able to get out of bed.

The reason for your dilemma could be sore muscles. You may be wondering what happened overnight that could have caused you to be so cramped and hurting the next day.

Sore muscles are one of the biggest causes of people quitting their exercise program. They didn’t know that it was going to hurt. Well, actually, it doesn’t have to. Keep reading and you will find out how to stop sore muscles in their tracks.

Muscles can be sore after a workout for a variety of reasons. One reason could be that you didn’t warm up before you jumped into your workout. A warm-up is the body’s way of preparing for a more intense workout to come. Even if you exercise at the end of the day, your muscles may have not all been stretched.

Taking the time to walk on the treadmill or do some light aerobics for five minutes raises the heart rate slowly and gets your body warm, hence the name “warm-up.” With that, warm muscles are better able to stretch. Following that with a stretch makes the muscles less prone to injuries like sprains, pulls or tears because they are more flexible.

When you work out, the muscles in your body are being pulled apart. This is how muscle tissue is built. Once it is torn down, the fibers rebuild stronger than they were before. Lactic acid builds up in the muscle tissue during your activity. This is why you feel cramping when you do too much or you are not breathing properly.

Now working out that lactic acid without a cool down can lead to cramped, sore muscles later on. A cool down can be moving at a slower pace for five minutes after your high intensity phase. The heart rate returns to normal and your muscles relax. Another stretch keeps the muscles pliable.

In addition to a cool down, try a massage. Kneading the muscles removes any immediate soreness and continues the relaxation begun during the cool down phase of your workout.

Staying hydrated during your workout is another way to alleviate sore muscles. The body needs water to replenish what is lost from sweat. Sports drinks can also replenish electrolytes that are lost.

Have a citrus fruit while you are at it. Some, like oranges, contain antioxidant properties to help stop inflammation that can lead to soreness after a workout.

Are you having a little too much soreness after your workout? First, evaluate your intensity for your fitness level. Then, use the above ideas to help you cut down on the post-workout pain.

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