Muscle soreness is believed to be caused by damage to the muscles or the tissue, or in some cases by muscle spasms. All these can contribute to micro traumas and lead to cellular damage and significant discomfort after the training. If you don’t take care of your body when it starts to show these first signs of damage it can provoke overt-raining and cause even more damage to the body.
Before the Workout
Make sure to improve circulation before the training. Elevate your legs on the wall or some other object and stay in that position for 20 to 30 minutes. This way, you will get your blood moving and start the recovery even before you started your training.
Recovery during the Training
There are three different things you can do for your body during the training: rest properly and move between sets and use periodization. Sometimes, intensity of the training may be too high for our current level of fitness. In that case, simply increase the period of rest between each of the sets. It will help you perform more easily next set of exercises and it will also decrease the amount of lactic acid in your muscles. Movement between sets is also important for recovery, circulation and decrease of muscle swelling.
Always make sure to have at least one day a week of light exercise, to allow your muscles recovering from exercises during other days of the week. Plan you exercise and include lighter and harder days into your routine. This way, you will definitively speed up your recovery and provide better results, as well as add some change to your routine workout.
Most people who workout experience sore muscles and some of them seek for treatment because of this problem. After the exercise there are several things you can do to aid the recovery of your muscles and ease the soreness. Use contrast showers for that purpose. Simply, shower the lumbar area of your body with hot and cold water. This should improve the circulation of that area of the body and prevent muscle soreness. Various massages, sauna, whirlpool or even chiropractic methods or acupuncture can relieve any muscle soreness you are feeling, so you can use those too to speed up your recovery process.
Post-workout nutrition plays an important role as well. Give your body proteins it needs right after you finished strenuous exercise and add some complex carbohydrates for required energy.