Fitness Article:
Eliminating Muscle Soreness
By Tracy Morgan, Director of the Cybex Institute
If you are just starting an exercise program, or if you make changes in your current program, you may experience muscle soreness. It typically occurs 24-48 hours after a workout and can be described as a dull ache. The cause of this soreness is believed to be damaged tissue. However, the exact mechanism has yet to be supported by research. If you experience muscle soreness, here are a few suggestions to help you feel better:
1. Stretch - there's not a great deal of physiological support for stretching as a way to eliminate the cause of soreness or repair the tissue damage, but it may make you feel better temporarily. The goal is not to increase flexibility, but to take the muscles through a comfortable range of motion.
2. Move - physical activity tends to temporarily eliminate the muscle soreness after a workout. It may be difficult to begin, but you'll feel better while you're doing it. Keep the intensity low.
3. Massage - muscle massage has received a great deal of support as a way to help muscles recover.
4. Hot tub it - another popular method for recovery, this brings not only relief but a feeling of relaxation as well.
5. Evaluate your program - occasional discomfort after a workout is not uncommon. However, severe pain, or intense soreness on a regular basis may indicate that your workout is inappropriate for your body's adaptation capabilities. Back off on intensity if necessary to ensure you don't over-train or get injured.
