Muscle Soreness can be a cause of demanding workouts like strength training, running and any exercise that places high stress on the muscles. The soreness begins about 24 hours after a workout and can last up to a week.
The muscles tear in response to the stress, and the soreness is the process of the muscles rebuilding. Moderate or light soreness is a sign of adequately stressing the muscles and a good sign that you've stimulated muscle growth, and muscular endurance.
Severe and debilitating muscle soreness is a sign of placing too much stress on the muscles. This is usually due to increasing intensity too quickly or dramatically increasing the amount of time you spend exercising. If you experience severe soreness, refrain from any intense workouts and wait until the soreness subsides. Instead perform low impact cardio, like walking.
Although muscle soreness after a workout is common and is a good sign of an effective workout, it's not necessary to get so sore that its debilitating or severe. You can avoid such soreness. Take the following steps to ensure proper recovery and avoid severe soreness.
Don't increase intensity quickly, but do increase it gradually. And stick to a workout for a period of 4 to 6 weeks to give your body time to adapt before making any dramatic changes. Also rotate high intensity workouts with moderate to low intensity workouts.
Don't take pain killers, such as ibuprofen on a regular basis. Some studies have shown that they can actually inhibit muscle growth if they're used too often. Instead get a massage and take the proper steps to avoid such soreness before, during and after a workout.
Before you workout, warm up properly with low to moderate cardio and some static stretches to prepare your muscles for the workout. The warm up and stretching will make your muscles more pliable and less likely to get injured.
During the workout, if you experience any sudden pain, stop what you're doing. This is a sign of possible injury. If you continue to feel pain after you stop, then it's time to call your doctor.
After a strength training workout do some cardio to increase your blood flow. This will speed the delivery of nutrients necessary for muscle growth and recovery. Also stretch again after your workout.
Use a foam roller after your workout to give yourself a self massage. It's a great way to release and prevent knots in the muscles. You may not get so sore afterwards.