Being sore after a workout is completely normal . Post workout soreness occurs because our muscles are growing and changing. During a high intensity workout (such as weight training, intense cycling, long distance running etc.) we are actually causing our muscles to break down. After the workout, our muscles begin to rebuild themselves provided we give them time and the proper nutrients to recover. During the rebuilding process muscles grow bigger and stronger than before. Your muscles grow when you are at rest - not when you're at the gym. That is why you need a day or two between working the same muscles.
Before a workout your muscles are stiff and if we push them into sudden heavy duty exercise it could cause injuries. Warming up reduces our risk of injury. A warm-up session doesn’t need to be very long 5-10 minutes of light cardio is enough to get your body temperature up and the blood flowing to your muscles and organs. This will help with muscle stiffness post workout.
When you workout lactic acid builds up in your muscles which leads to post-workout soreness. Stretching after a workout helps your muscles recover faster from a tough workout and reduces post-workout soreness.
3-Run or Walk
The day after an intense workout a light run or walk will help release the lactic acid build up in your muscles. As a result, any post workout soreness will be reduced.
5-Lastly, taking a salt bath after a workout will loosen up the muscle tissue reducing post workout soreness. I use Himalayan salt rocks but Epson salts work too. The salt helps relax the muscles and reduces muscle pain and stiffness.
Muscle soreness is one of the reasons that many people skip exercising. Using these five strategies will help reduce post- workout soreness and the likelihood is much higher that you will proceed with your next workout and prevent injury.