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Relieving those Muscle Soreness

Updated on November 8, 2016

Everyone will suffer from Muscle soreness/stiffness

Why do we get Sore?

Whether your just a fitness freak/gym rat, a competitive body builder or serious athlete that works out five or six times a week or even the average Joe beginner starting your fitness/health journey, muscle soreness is going to be a big part of working out. The bottom line is, your going to get sore, some things are just unavoidable. You can even get sore from doing chores around the house that your body is not accustomed to doing. It's not really a question of if you will get sore, but when. Especially if you are trying to build muscle and constantly bombard your body with several different types of training/exercise routines on a regular basis. You will never be able to eliminate soreness altogether, however there are a lot of things you can do to help alleviate it and keep it to a minimum once it does occur. Keeping yourself on track and able to work through it/around it. Everyone's body is different, and reacts to training in different ways, that holds true when it comes to soreness as well. Some people get sore/stiff the very same day of their grueling workout or maybe even the next day. In other cases, it occurs 2 or 3 days later. It all depends on the person and many other variable factors. Muscle soreness occurs most often when you change your exercise regime or the intensity/duration of your current one increases. Soreness is also common when you return back to the gym after a prolonged hiatus. If your just beginning to attempt and achieve your fitness goals, its pretty much a given that your going get sore with pretty much any kind of resistance training/routine. The root cause of soreness is unknown, contrary to the belief of some, lactic acid (product of muscle contractions) has nothing to do with you getting sore. Don't let that discourage you from continuing your assault on fitness and a stronger, healthier body, it's the body's natural response to change. As you become more acclimated to your training regime, the soreness will gradually decrease.

When do you normally get sore?

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Sore Muscles

Apple Cinnamon Oatmeal

Apple Cinnamon Oatmeal (low glycemic carbohydrates)

  • 1 cup Water, Makes 2 servings
  • 1/4 cup Apple Juice
  • 1 Apple, Cored and chopped
  • 2/3 cup Oats, Rolled
  • 1 teaspoon Cinnamon, Ground
  • 1 cup Milk

Apple Cinnamon Oatmeal Instructions

  1. Combine water, apple juice and apples in a saucepan. Bring to a boil with high heat. Stir in rolled oats and cinnamon. Return to boil and then reduce heat and simmer until thick. Approximately 3 minutes.
  2. Spoon into serving bowls, pour milk over servings and enjoy.

Can Muscle Soreness be Prevented?

Since you already know it's simply inevitable that your going to get sore, lets begin with the things that can mitigate the pain such as hydrating your body. Your body consists of approximately 75-80% water to begin with (a little more if your female), so you should already be consuming 8 glasses of water a day naturally. So then you add in some vigorous exercising and if your taking any kind of sports supplements, such as creatine and/or other stimulants that can perpetuate dehydration and you get your body losing a lot water that needs to be replaced. Drinking plenty of water and flushing out the lactic acid (giving you that pumped up look) and other toxins that are built up and released by your muscles as they breakdown during your workout/training, is a major factor in relieving soreness. When you begin your workout, always start on a full tank. Eat plenty foods with low glycemic carbohydrates (supply the body with a constant flow of energy and does not spike up blood sugar levels) such as canned fruits, vegetables or whole grains leading up to your workout. These carbs will boost your endurance and help improve muscle recovery. Ensure that your body stores enough so that it doesn't start to eat into your existing muscle because of the intensity of your workout.

Apple Cinnamon Oatmeal

Nutrition Facts
Serving size: 1 bowl
Calories 217
Calories from Fat36
% Daily Value *
Fat 4 g6%
Carbohydrates 38 g13%
Sugar 0 g
Fiber 5 g20%
Protein 8 g16%
Cholesterol 10 mg3%
Sodium 57 mg2%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Rating Apple Cinnamon Oatmeal

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Massages Assist with Sore Muscle Pain

Treatment for Muscle Soreness

Inflammation is a major cause of soreness and your diet should consist of foods that will help naturally reduce inflammation. The bromelain found in pineapples and the EFA's (Essential Fatty Acids) found in fish such as salmon, have enzymes with anti-inflammatory properties that aid in the protein digestion process and will help reduce the inflammation in your joints and tendons. Many nuts and berries contain Vitamin E and antioxidants that protect your body's cells from damage. There are some vegetable oils, whole grains and green vegetables that also contain Vitamin E. Icing down sore muscles has shown that it can lessen the inflammation in some people. There is absolutely nothing wrong with working out while your sore, if you have a high pain tolerance and can deal with it, kudos to you. Cardiovascular activity has actually displayed positive results in assisting in relieving soreness. If you sit around and wait until the soreness goes away to workout again, there's a pretty good chance your going to be sore again when you hit the gym.

When your workout is over, you will need to recover quickly. You do not want muscle stiffness to prevent your next training day of being anything less than 100%. Consuming a post workout protein shake will replenish everything that was lost during your workout. Also taking 2 grams of L-Glutamine after your workout (depending on the person and other variable factors) will increase your HGH levels and repair and help maintain your muscle mass. Glutamine is one of the 20 amino acids and adding this in your every day diet can help minimize the amount of time you are sore and keep your training regime on track. A massage is a good and pleasurable way to alleviate soreness/inflammation, it helps relax your muscles, reduce pain, and it is even said to relieves stress. Last but definitely not the least important, you need rest in order to recover. If your not allowing your body to recover 100% before you blast it again with another intensified workout, you are already at a disadvantage. Like I always say, everyone is different, so keep that in mind. Just like everyone's body reacts different to the weight training, that goes for trying to relieve soreness as well. Some things may work for some people and some wont. The only way to know if your body will respond is to try everything.


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    • Alphadogg16 profile imageAUTHOR

      Kevin W 

      7 years ago from Texas

      Hi Bobski606, Some other plant proteases that have similar anti-inflammatory properties like bromelain are papaya, fig, kiwi

    • Bobski606 profile image


      7 years ago from U.K

      Very interesting. Is there an equivalent to bromelain for sore muscles? I'm allergic to pineapples so I cannot take bromelain.


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