How to Deal with Muscle Aches AFter Exercise

Trails.com

By Billy Brown

Aching muscles are a normal part of every athlete's routine. Usually the result of inflammation caused by minor tears in an overworked muscle, this soreness can hinder future athletic endeavors and can result in injury if not properly treated. Although an aching muscle may be inevitable, there are methods of reducing the discomfort that often occurs after an intense exercise session.

Rest
Resting may be the best and safest way to deal with aching muscles, particularly if the discomfort is due to weight lifting. When muscles ache, try to refrain from the activity that made them sore for 24 to 48 hours, at which point the soreness should subside enough to resume the activity. Once you're ready to resume your activity, start out slow to stretch and warm up your muscles to keep further aches and pains to a minimum.

Icing
Icing is an effective way to reduce the inflammation of sore, achy muscles. To relieve and prevent aching muscles, many athletes will immerse themselves in an ice bath. For a less-intense approach, many athletes prefer to use an ice pack. To ice your aching muscle directly, apply an ice pack to the sore area for 10 to 15 minutes at a time, repeating as desired.

Light Stretching
Lactic acid may remain in muscles after strenuous activity, causing muscle aching. Light stretching is very helpful in clearing out lactic acid from muscles. To relieve aching muscles, focus your stretching on the area that aches. Stretch lightly, because stretching too aggressively may lead to a pulled muscle. It's a good idea to consult a fitness professional to make sure you are stretching effectively and with proper form.

Diet
Achy muscles are a sign that they are rebuilding. Proper diet can go a long way toward speeding up the rebuilding process and easing soreness. When recovering from physical activity, make sure you are taking in enough protein to aid your muscles in recovering. About a gram of protein per pound of body weight every day is ideal for the recovering athlete.

How to Deal with Muscle Aches After Exercise originally published on Trails.com

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About The Author
Billy Brown is a triathlete, marathoner and outdoor sports writer living in Northern California. He can usually be found running on a trail, grinding his bike up a hill, or making his way up a rock face. When he's not playing outside, he's writing about it for various print and online publications.