How to avoid soreness in the muscles, after working out?

Question

Should I stretch more or is there something in my diet I am missing out? Please help!?!

Answer 1

If your muscles are sore from working out every time-either you are just starting your program or else you're pushing them pretty hard? Your diet doesn't have too much to do with this part. Your workouts do. Remember if you work your muscles to the point of being this sore they will need a day off before doing it again, otherwise you're adding more stress to them on top of their stress of being sore. Take it easy-back off just alittle and see if it eases up some.
Are you drinking alot of water and stretching afterwards? I don't know what your workout is-but I'd say back off just alittle and don't work them quite so hard, give them time to recover in-between doing it to them again. Does this make sense?

Answer 2

Well, you may not get rid of all the soreness, but you should stretch before and after you exercise. Also, start your workout slow, then build up. Once you are ready to stop, walk around a little bit and get your muscles used to moving slower. After wards, apply warmth to areas you know you'll be sore. Or, you can soak in a tub. This will help ease your muscles.
In terms of nutrition, make sure you are getting enough calcium because muscles require a lot of calcium to function properly. You could also try increasing your potassium because potassium (bananas) is important for any body movement as well. Lastly, you could also try an electrolyte drink like gatorate. There is sodium in those drinks that is also responsible for muscle use. Good luck

Answer 3

I find that stretching afterwards is very important. When I run, I never stretch before, but I certainly do afterwards. If I do not I feel it in my calves and legs. However, if you are lifting weights, then some soreness is normal and a sign that you are building muscle.

The other thing is to make sure you are not going that intense. When you start exercising you will be as sore as hell for the first few times. If you gradually work into it, you can then do more and more without being in pain. So the key is to stretch afterwards, and ease into working out. if you run 1 mile and you are in massive pain, try 1/2 mile next week. then if you are good go back to a mile. Let your body tell you the limits.

Answer 4

Here are some points to pay attention to:

1)Make sure you warm up the muscles before ANY work-out.
2)After each type of exercise, stretch the muscles you just exercised, for a minimum of 1 to 2 min each group.
3)Let the muscles cool down after strenuous exercise before you do out in the cold
4) Work a group of muscles again only after they recover from the soreness. Change to another group in between (e.g. arms, back, abs, legs, etc....)
5)Eat enough protein to help the muscles to rebuild fast if you are tearing some fibers. An average person will need at least 90 g of protein a day. Someone working out, with large muscles may need over 110 g of protein per day. To give you an idea, a regular size hamburger contains only about 20g of protein.
A glass of milk about 8 g, one egg about 6g.
You can have a protein powder supplement, which will add 30 g of protein to a glass of milk.

Answer 5

Contrary to what most people believe, muscle soreness is not due to lactic acid build up. Muscle soreness comes from micro tears to the muscle fibers which leads to inflammation and thus pain in the muscles.

The best thing to do to limit the amount of soreness is to do some light cardiovascular exercise (ie jogging) to keep blood flowing to the muscles to remove any of the metabolic waste from the muscles and supply nutrients back to the muscles, so they can heal quicker. Stretching will help in that it will aid in removing some of the metabolic waste and keep a certain amount of blood moving through the muscles.
Doing both will yield the best results.

Doing activity on a regular basis will help in preventing this onset of muscle soreness (DOMS). Any new activity has the possibility to cause DOMS, but the more you do it the less it gets. So keep motivated and good luck.

Answer 6

vitamin c has been proven to ease soreness. you must have some a half hour after your workouts. try also eating a banana for its potassium which also eases muscle pain.

have you just started working out? muscle pain eases after 2 months and subsises into something very tolerable. for instance, i have been working out for years. i only feel like i worked out when i am a little sore. but when i first began, the soreness was hard to deal with. it has gotten better.

if you already have been working out for a long time, you know the general soreness is a part of life. just take some tylenol. take care.

Answer 7

A bath in epsom salt works wonders. Warm water! Also, make sure you eat potassium, which helps, too. After a while, your muscles will grow accustomed to your workout and you won't be sore.
By the way, you're right on track. Stretching doesn't hurt either.

Answer 8

Stretch well before an after to avoid lactic acid build up in muscles which is what causes soreness. Water and potassium can be very beneficial to prevent cramping!

Answer 9

I work out extensively EVERY night, which usually results in sore muscles. I've learned that instead of going home and going to sleep or relaxing on the couch, go home and stretch..warm your body back up. Then when you wake up in ths morning you won't be as sore! Hope this helps!

Answer 10

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