Muscle Soreness Is Not Due to Lactic Acid
Six strategies for working through muscle soreness:
Utilize Fascia
Soreness may result from irritated and inflamed fascia rather than lactic acid buildup. Consider incorporating dynamic warm-ups to make tissue more resilient to intense workouts.
Set Realistic Expectations
Be honest about your fitness level and progress gradually to prevent soreness and reduce injury risk. Avoid pushing through soreness during subsequent workouts.
Prioritize Nutrition and Sleep
Good nutrition and sufficient sleep are crucial for preventing soreness and aiding recovery. Extra calories, protein, and sleep can support tissue repair.
Stay Active with Low-Intensity Exercise
Light exercise such as walking, swimming, or body-weight squats can help alleviate soreness by promoting blood flow and aiding the recovery process.
Avoid NSAIDs and Focus on Healing
Resist the temptation to rely on painkillers like ibuprofen, as they may hinder the healing process. While hot tubs, massages, and contrast baths can provide temporary relief, they do not address the underlying muscle or fascia damage.
Differentiate Between Soreness and Injury
Recognize the difference between general soreness and localized pain, which could indicate injury. If you suspect an injury, seek medical advice and modify your activity accordingly.