I’ve recently changed up my weightlifting routine again, and while I’m pleased with the results, I am not pleased with the soreness! I can’t just stick to the same routine for infinity or I’ll never make progress, but switching up to different moves, higher weights, more reps, or all of the above means a few days of aching after each muscle group.
There is a fancy name for that next-day muscle hurt: Delayed Onset Muscle Soreness. Muscles are built by straining them to the point of “microdamage” so they can heal themselves bigger and stronger. Result? OUCH. Sexy ouch, but still ouch.
- Foam Roller/Tennis Ball/Lacrosse Ball
- Warm Epsom Salt Bath
- Contrast Showering
- Active Recovery (run, jog, light lifting)
- Watermelon Juice
I’ll admit I thought watermelon juice was a joke, but this article supports the claim (and is notably funded by the National Watermelon Promotion Board. How can I get that job?)
My favorite article on the topic is here and essentially says, “Nope. No proven method of prevention.” Things like warming up and staying fit can help minimize DOMS, but nothing can prevent it altogether. Most of the above methods will just take the edge off or provide a placebo effect. So for now, take solace in knowing it will get better and less frequent.