Information and Resources

Font Size

What Can I Do About Sore Muscles?

When your muscles are at rest, they're actually growing, so give them a chance to recover between workouts.

Question:

I just started weight training about three weeks ago and am experiencing extended periods of soreness (four days after lifting) to the point where I cannot lift without hurting myself. I don't think I'm overdoing the workouts, either. Is there anything I can do or take to help shorten this period of soreness? I already take whey protein. Some people have told me amino acid supplements might help, but I'm not sure. Any advice would be appreciated.

Answer:

Soreness accumulates and tends to be worse the second day after the workout compared with the first and can persist for several days. Many people think it's from lactic acid, but in fact it's from buildup of fluid and metabolites that enter the muscle to help it heal. That extra fluid causes the cramping and soreness.

Go ahead and try some aerobic activity and stretching to relieve it. You can try to lift weights, but if the soreness gets worse and prohibits you from lifting due to pain, then give it another few days. If it gets better with lifting, then it's OK to continue. Remember that your muscles need rest to recover and grow. You grow during rest time, not when you train, so give your muscles a break if they need it.