Muscle Soreness

[StandBy]

Any tips on how to reduce muscle soreness after lifting weights?

For a little background info, I'm 29, female and I'm trying to build upper body strength by lifting 15 to 20 lbs bar bells. I do different lifting styles such as standing bicep curl, bicept curl with reverse grip, lateral raise, over head press.... you get the idea. I always stretch 30 mins before and 10 mins after, plus I get my muscles 48 hours to rest after. But, I am always sore afterwards sometimes 3 or 4 days after. I could understand if I was just starting out. Any tips or supplements that could help lessen the muscle pain?

[TPDHellhound]

Some people are more prone to the aches than others. There's not much you can do other than take Advil. However, Advil will reduce the effectiveness of the workout (probably not to a noticeable level, unless you're a bodybuilder).

You can try other methods like increasing your water intake or taking supplements (creatine reduces soreness). These methods also vary in effectiveness.

[matt87]

Some people are more prone to the aches than others. There's not much you can do other than take Advil. However, Advil will reduce the effectiveness of the workout (probably not to a noticeable level, unless you're a bodybuilder).

You can try other methods like increasing your water intake or taking supplements (creatine reduces soreness). These methods also vary in effectiveness.

Just make sure if you do decide to take creatine then you consume a lot of water.

[mcsap]

It could also mean that you are doing too an intense of a workout. Progess should be done gradually and perhaps you are going to heavy or too many reps.

I run a good bit , usually 3-5 miles at a pop and it doesn't bother me at all ( and I rarely stretch as I run enough but if I go and do 10 miles , I'll feel it.

[lax854]

ehhhh creatine really isnt going to help you. Glutamine will however, Glutamine is a natural substance that your body produces and actually helps in muscle recovery. I was a trainer for 3 years before i went into the police academy so ill give ya alil background on muscle soreness. You workout, you generally are tearing tiny muscle fibers in which your body repairs and makes stronger. That muscle soreness is basically that breakdown in those muscle fibers. Its your body telling you that your muscle is torn! normal??? helll yeah. By torn muscle fibers, i dont mean tearing your entire muscle! that would be bad. To reduce soreness, stretch out! Supplement wise??? glutamine is my best advice. If your legs get sore, i would do some light running the next day to get them loose again. Otherwise, just give it a day or 2. If it still hurts, def. worked out too hard. BTW ive been lifting for 6 years and i still look to get sore!

[StandBy]

Thanks for the advice and info guys! I will try both the suggestions and see which helps. And,yes I may be over doing it on the reps. The academy is rapidly approaching and I'm trying to squeeze in extra upper body muscle before then...

[TPDHellhound]

ehhhh creatine really isnt going to help you. Glutamine will however, Glutamine is a natural substance that your body produces and actually helps in muscle recovery. I was a trainer for 3 years before i went into the police academy so ill give ya alil background on muscle soreness. You workout, you generally are tearing tiny muscle fibers in which your body repairs and makes stronger. That muscle soreness is basically that breakdown in those muscle fibers. Its your body telling you that your muscle is torn! normal??? helll yeah. By torn muscle fibers, i dont mean tearing your entire muscle! that would be bad. To reduce soreness, stretch out! Supplement wise??? glutamine is my best advice. If your legs get sore, i would do some light running the next day to get them loose again. Otherwise, just give it a day or 2. If it still hurts, def. worked out too hard. BTW ive been lifting for 6 years[I have weightlifting gloves older than this :D ] and i still look to get sore!

Glutamine will help you. But so will Creatine. They do completely different things for muscles. Creatine helps your muscles recover (aka, heal). Glutamine is an amino that also assists in recovery by reducing muscle pain. Of course, I agree with Matt87 that drinking lots of water is the best method. I also agree that if you're sore for more than two days, you're overdoing it a bit.
Getting sore is part of the game, but it shouldn't change your lifestyle.

[cruzmisl]

To combat muscle soreness I usually have 2 days a week where I do really light workouts, high reps (20) low sets (2) per exercise. Just enough to break a sweat, nothing too strenuous. This helps tremendously. Don't focus on doing 20 sets of curls, stick with major movements, rows, reverse lunges, push ups etc.

Follow that with 20 minutes of light cardio (60% MHR) and you should notice a big difference and you don't have to buy anything. Make sure your diet is really clean too.

[Oscarsjava]

As was stated before, Glutamine is great to combat soreness. Take that with your protein shake, and maybe even consider a hot bath and massage. Some of our sourthern members might offer up some help with the latter

[Starflyer525i]

Try a 10-20min cool down after your workout. Whatever muscle groups you've been working, do a set or two of the same exercise but with minimal weight.

That works for me.

[KiDWoNDeRZzZ]

Use epsom salt and add it to your bath water. Soak in for a refreshing bath after strenuous exertion. Should help with your muscle soreness.

[lax854]

Use epsom salt and add it to your bath water. Soak in for a refreshing bath after strenuous exertion. Should help with your muscle soreness.

dont listen to KID hes just a big baby and needs to soak up bc the nypd academy is alil too much for him :D If your experiencing muscle soreness to the point you cant function, then you are def going to hard. Im in the academy now and whenever i do chest i get sore. So when i have to do pushups yeah it hurts. Something you have to deal with however if you decide to workout and do the academy. Best of luck to ya!

[NY BLUE 86]

Well soreness is good because you have to break down the muscle fibers to build them back up, hence the soreness. Creatine and Glutamine supposively help in muscle recovery (they also do more, just ask). However they do not reduce muscle soreness. The only thing that can quickley reduce muscle soreness and speed recovery fast is being in cold water (but who wan'ts to sit in a cold bathtub?) Muscle soreness usually lasts 4 days, sometimes a week if the muscle hasn't been worked in a while.


-NY BLUE 86

[StandBy]

I know I have to push through the soreness. I won't let that stop me from passing the academy! I am focused on my goal and what I have to do to achieve it!

Oscarsjava: Thank goodness my husband gives great back massages! They do help the pain for awhile.

NY BLUE 86: Who wants to sit in a cold bathtub? Come on down to Mississippi right now. It's been a comfortable 103 lately. :eek: I often take a cold shower after a long run!

I'm going to try all the ideas and see which is best for me. Thanks for all the advice!

[Roger Dat]

Something easy that helped me with some of the soreness was bananna or oatmeal! epsecially helps me with soreness in my legs after a long run.