Perspective Shift

What was once rumored to be caused by an excessive build up of lactic acid is now believed by many to be attributed to tiny tears in the muscle fibers due to eccentric contraction or unaccustomed training levels. This of course isn't helping the problem for many. It's usually not a recurring issue, but most of us have experienced that feeling of being out of shape, hitting the gym, only to be greeted with a soreness likely to motivate you to do nothing other than sleep in and avoid any movement if possible.

The reality of the situation is that there seems to be two forms of muscle soreness, that experienced a few hours or even the next day after an intense workout, and that experienced during exercise. The first, also referred to as Delayed Onset Muscle Soreness (DOMS) would be attributed to those tiny tears in the muscle fibers, whereas the second is still believed to be attributed to that good old lactic acid. The issue I see is determining exactly what's going on at any given moment. I find it kind of difficult for your average Joe to determine what form of muscle soreness they are experiencing at any given moment, more importantly is figuring out how to prevent it as much as possible.

Reducing Muscle Soreness

To reduce exercise soreness throughout your work out the most advised method is to ensure that you are fully warmed up prior to moving towards more intense exercise. An effective warm up does a lot more for you than reducing soreness, both during and post exercise, it prevents injury and even can make your workout more effective. An effective warm up should elevate your heart rate as well as your respiratory rate.

The golden rule many fail to mention is, never stretch a muscle that isn't warmed up. This can actually injure your muscles and have an adverse affect on your entire work out. The ideal time for a warm up should be however long it takes to warm the muscles by means of light anaerobic and/or cardio work, followed by stretching as is appropriate for your exercise. This doesn't mean that you only stretch the direct muscle(s) you plan on exercising because many forms of exercise require more muscles if even in an indirect manor.

However, an exact time is hard to say because realistically in our day we don't have the time to dedicate to a 15-30 minute workout, so 10-15 minutes should suffice, or however long you feel you can donate to your warm up, which is probably the most vital part of your workout.

Other methods to avoid soreness during your workout are to increase your intake of water and maintain correct breathing. Water is incredibly important during exercise to avoid dehydration. As you work out your muscles require an increased amount of oxygen and nutrients, ensuring your body has these will help you during your exercise as well as after it. If you are doing full cardio, breathing should be deep and in a rhythmic fashion. I personally like to inhale four steps and exhale four during my warm up laps, and I change this to four seconds in, two seconds out when I intensify the exercise. I would suggest that you find what is most appropriate for you as long as you don't avoid the breathing. During weight training you should inhale as you relax the muscle and exhale as you contract.

Increased protein intake prior to working out seems to help as well, and the major factor in reducing during workout soreness is to know your body. If you feel as though you just can't work out today, or something isn't exactly right, perhaps how you slept the night before, then don't force your body to do it. Forcing the body may only result in an otherwise avoidable injury.

The most popular methods used today to reduce post exercise muscle soreness are:

Warm Baths - A warm bath with Epsom Salt is a great remedy for sore muscles and one of my favorites. A hot shower works too but soaking in warm water for a few minutes does wonders.

Ice - This is not a method I have personally tried and I'm not too sure why people use it. If your muscles are somewhat still swollen and full from your workout this will help in that regard, but I find ice or cold water to only make my muscles tighter and have the opposite effect. This wouldn't be my first recommendation but there are some people who find it to be a great method.

Icy Hot - Icy Hot patches or cream have worked wonders for me. Just like as advertised the cold numbs the pain and the heat relaxes it away. Far more effective than just sticking ice on a sore muscle.

Ibprofin (otherwise referred to as Vitamin I)- Probably the only medicine I would ever recommend to someone just for it's effectiveness. If you are too sore to really do anything, this will most definitely knock it out of the ball park. Of course consult your physician before ever consuming any medication and take it as recommended.

Stretching - As was stated earlier stretching should be performed after the muscles are already warmed, so this should be done directly after the workout and not prolonged until later on.

Supplements - Creatine is a supplement with a lot of controversy around it. I used it when I was big into body building for a while and I can definitely stand by it helping when it comes to recovery. Taking creatine before or after a workout reduces soreness overall, however the supplement it self I can't recommend due to the loss of results when you stop taking it.

Protein Supplements - Whey Protein is a great supplement when taken as directed. It's convenient and really helps with recovery, perhaps not as much as creatine but it does it's job and is great for anyone who is looking for a way to increase their daily protein consumption. Don't forget to consult your physician before taking any supplement.