If you're new to working out at the gym it's not uncommon to overdo the training, resulting in sore and aching muscles. This is not harmful in any way, but this pain that's experienced as a tightening, dull, local pain can lessen your strength for a while and is actually the body's way to say that it needs to rest to be able to recover properly.
When you overdo your training, the pain appears when the muscle fibers are being torn and then releases content. The content from the muscle cells then attracts inflammatory cells and chemicals that irritates the nerve fibers are being released.
The best of course is to not do more workout than is comfortable for your body, but if you've already gain sore muscles there are things that can relief the pain.
A stretch after your work out is essential to lower the risk of muscle soreness. This makes the blood and lymphatic circulation flow with more ease, which prevents tightness and stiffness in the muscles.
A massage is a great way of getting the circulation in that specific body part going and makes it easier to flush the inflammatory cells. Do it slowly, start softly and increase the pressure a little bit at a time.
After a good work out, it's a great idea to have some time in a sauna or to have a hot bath. The heat makes the circulation more efficient and it releases tension in your body.
It can also be beneficial to do some light exercise, like going for a walk or a swim. This prevents the muscles to go stiff and also makes the blood flow.
Before you start your work out with weights, you want to make sure you've given your body a good warm up. This increases the circulation and the muscles get relaxed and loose so that they will be able to perform the tasks they are being set to deal with more efficiently and without the risk of injury.
Muscle soreness works as a great reminder for you to not work out as hard next time. Be easy on your body and let it guide you into finding the amount of pounds to lift that's just right for you and you will build you muscles fast and easily.
