Next day muscle soreness
 

This is a terribly newbie question, but when I lift weights I feel great when I stop then the next day my muscles are incredibly sore. Back in the day when I was in PE they said this had to do with acid build up in the muscles but I found some articles online saying that it's actually due to damaging the muscles so they rebuild stronger.

Is there anyway to make this less painful? When it was supposed to be lactic acid I did cooling down excercises and then that night and the next day applied hot compresses and massaged the muscles to get the blood flowing. I don't know that it helped but the theory was there. Now I'm kind of worried if I do a deep muscle massage when they're already sore that I may just be hurting them worse. Suggestions?

Ok, so I'm definitely NOT a doctor, but I'm in my first year of med school and we just talked about what working out does to your muscles. Both of the causes of soreness/pain you suggested are right! During an intense workout, your body is not getting enough oxygen to the muscles so they switch to anaerobic energy sources, causing lactic acid build up, which equals muscle pain! After your workout, especially if you're new to exercise or are increasing the intensity, you get something called delayed onset muscle soreness (DOMS), which is due to the microscopic tears you made in your muscles. The tears will eventually heal and will increase the size of the muscle fibers, which gives you those awesome muscles we're all striving for!

So...during the workout, the best way to minimize the pain is to make sure to breathe regularly and stay well hydrated. To help with the muscle soreness, make sure to stretch before AND after your workout. I'm not exactly sure what deep tissue massage will do, but if it feels good, it probably isn't hurting you. If you have specific areas of pain, try RICE (rest, ice, compression, elevation). The BEST way to get rid of the soreness is to keep working out! I would recommend taking a day off in between weight training sessions, but working out regularly will train your muscles to use oxygen more efficiently (=less soreness), not to mention make you look like a hottie! Hope this helped. Good luck!

The best thing I've found for sore muscles is ice! I've definitely even thought about taking an ice bath some days lol.

Delayed onset muscle soreness should not be anything to cause you great worry. However, if the pain and sensitivity remains for extended periods of time, you may want to consult a doctor. While DOMS is typically due to the accumulation of lactic acid in the muscles, it is also caused due to anaerobic stages of exercise. Not getting enough oxygen to the body. Focus on breathing and staying hydrated during workouts.


On the other hand, if you are in pain due to lifting weights, etc. there is truth to the pain being due to the tearing of muscle fibers. It is nothing to be alarmed about, it is necessary to strengthen your muscles.


I've found that eating some peanut butter after a weight workout helps. You could try protein drinks after your workout or other recovery drinks available. Just try to stay hydrated and grab some protein post-workout. Remember to stretch well also. I find a good stretch post-workout and in the mornings always helps to ease muscle soreness. :)

Stretching and lots of water. Stretching after your workout will help relieve some of the pain.