We have all experienced this one time or another, muscle soreness or what theexercise geeks (me included) refer to as DOMS.
Delayed Onset Muscle Soreness...
This can occur whether you have been working out for years or are just starting toexercise. Muscle soreness usually peaks in 48 hours after exercise.
Basically its the microscopic tearing of your muscle fibers that causes the inflammation and swelling of the muscles putting additional pressure around the surrounding joints.
But I bet what you really what to know is how to avoid it or even relieve muscle soreness when you do get it.
To prevent it, try not to do much too soon and ease into any exercise program wether its lifting weights, running or your favorite recreational sport. Whatever workout routine you are starting, just do half of the exercise volume to introduce your muscles to the exercises.
Warmup properly BEFORE you workout and stretch AFTER you workout to remove the lactic acid from your muscles and start the recovery process.
To help relieve it when you do over do it from doing too much or doing something new, get some "active rest" by going for a walk with your family or playing with your kids at the playground (lying on the couch watching 24 is not considered active rest!).
Also take rest days from your workouts which means don't work those sore muscles with heavy weight training until the soreness subsides.
Make sure you are eating high quality protein throughout the day to provide your body with the nutrients it needs for muscle repair and stay hydrated by drinking lots of water. Vitamin C has been shown to aid in muscle recovery as well as hot saunas and deep tissue massage.
Getting lots of omega 3 fats in your diet through fish oils, mixed nuts and avocados will also help to scavenge free radicals and reduce inflammation in your muscles and throughout your entire body
These recovery tips all help but...
The best way to relieve muscle soreness is to move. Despite the initial discomfort of moving your sore muscles, getting around and increasing your blood flow will help to nourish the damaged muscles with nutrient rich blood to aid in muscle repair.
Light recreational exercise such as power walking, swimming and even bodyweight exercises are a great way to loosen up those sore muscles and get you moving again.
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