How to Deal With Sore Muscles During Training

A good workout feels refreshing. A sore body the next day (or, even worse, the day after that) doesn't feel so good. Anybody who has exercised knows the pain of sore muscles after a particularly vigorous workout. In fact, many athletes consider that soreness a sign of having worked out well. For those who don't want pain after we've made our gain, there are some steps to take to minimize the "workout hangover."

Things You'll Need

  • Drinking water
  • Ice
  • Ibuprofen
  • Banana
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Instructions

  1. Workout Day

    • 1

      Engage in a proper cool-down session after your workout. This should include light repetitions of your lifting motions and at least 20 minutes of stretching the areas you exercised.

    • 2

      Skip the hot tub. Post-workout muscle soreness is caused by the same microscopic tears that cause muscle growth. Heat will cause inflammation, which exacerbates those tears and makes the soreness worse.

    • 3

      Drink at least 16 ounces of water immediately after your workout.

    • 4

      Take the recommended dosage of ibuprofen. Its anti-inflammatory qualities will help reduce the damage to your muscles. Drink another 16 ounces of water with your painkillers.

    • 5

      Eat a banana. Potassium helps rebuild your muscles and will speed your recovery. Also, ibuprofen can cause stomach upset, so a starchy snack can help you avoid that.

    • 6

      If the workout was especially heavy, apply ice to the affected muscles for 10 to 20 minutes. Keep a thin piece of cloth between the ice and your skin.

    The Morning After

    • 7

      Continue to hydrate yourself regularly throughout the day. Remaining hydrated helps almost every system in your body, including those responsible for healing and recovery.

    • 8

      Eat another banana, and take another dose of ibuprofen. Both chemical treatments are just as important on the second day.

    • 9

      Engage in some light stretching of the affected muscle groups. Don't be aggressive with this stretching, as aggressive stretching can tear the muscles in the same way as the original workout. Just work gently to improve your range of motion.

    • 10

      Consider a "hair of the dog" solution. It might hurt, but gently repeating the motions of your workout will help speed you to recovery. Don't do anything strenuous--just move your body the same way you did in your workout. If you're sore from running, take a walk. If you're sore from biceps curls, bend and unbend your arms a few dozen times.