Don't let Muscle Soreness Set you Short of your Goals

January 18, 2011

During this time of the year many people are starting a workout or are committed to getting back on a routine that they have neglected for the last 4 months. Starting a workout can be very challenging. There are things like making the time to exercise, creating a routine, and setting those goals we all want to achieve. Often though when we get into the workout we hit road blocks, and one of those is muscle soreness! This effect from exercise is one thing that can cause difficulties when sticking to a routine.

One thing that new exercisers need to remember is that everyone gets DOMS, aka delayed onset muscle soreness. This soreness is perfectly normal. It occurs gradually between 24-48 hours after exercising. Muscle soreness comes from is the strain on the muscles that creates microscopic damage to the muscle fibers. The damage and tears in the muscle coupled with inflammation is what really causes the pain.

What people need to understand is that everyone gets DOMS. Whether you are a person who works out one day a week or if you work out seven days a week, you will still experience it to some extent. For those who are new to exercise, understand that starting a new class or lifting weights for the first time is going to shock and damage the muscles, and you will be sore. Don’t let this stop you from coming back to the gym. Here are few things that you can do to ease those sore muscles:

- Stretching and flexibility training- this will help the muscles from going from soreness to muscles spasms
- Cool down after working out- this will allow the muscles to recover and clear any lactic acid
- Take longer rest periods between workouts when beginning- Your muscles will be sore so take a longer time between workouts until you adapt
-Use Heat- The use of heat will bring fresh blood to the muscles allowing for more oxygen and nutrients for muscles recovery.

Those are just a few things that you can do to help with muscles soreness for those who are just starting to workout. Just remember, exercise and getting into a regular routine all starts with the commitment to improving your health. Know that there are going to be road blocks along the way but know that all that hard work and soreness will eventually pay off in the end!