Help with the day after soreness?

Hey All You Work-Out Types! Oooouch! Started moving from Low-Weight, High-Reps, To heavier Weight, Low-Reps to build Rather than tone muscle. Now, about this "Sore-as-Hell-the-Day-After?" What are some ways to reduce the Day after Ooouch? Not Big, "I screwed something up" pain, Just that typical soreness. I'm looking for any tips. So far this is what I've done- Increase my water intake yet more, Stretch a good bit the next morning, Take a couple of Tylenol. But that's about it, other than Mumble under my breath several times a day- "*%>#@!%*!!!" Mine is shoulders, chest and upper arms, Today. When I've had this soreness in legs and Gluts From lots of Squats and Stairs, walking alone Took away the ache, but for this? I'm about ready to go for the Ben-Gay Ointment, Or "Tiger Balm," But have resisted so far. Any Tips or Tricks out there? Last time I was Bench Pressing was in 1974! Thanks for the advice in advance! Best Wishes- Dx

Hey Dx Welcome to the Bodybuilding board. First... what you are referring to is DOMS (delayed onset muscle soreness) and this is no cure (sorry)... except time. When I overdue it, I get it too. It only takes a few times and you quickly learn not to overdue it. I hear that glutamate helps but I don't use it. My soreness is actually two days after a hard work out. Congratulations on going from to the heavy weight low rep. Adding some heavy weight low rep workouts will really help your progress!!! My guess is that you may have just JUMPED UP too much in weight. You may want to back it down a little. You may have shocked your system a little (which is good) Keep in mind a "little" soreness is part of the muscle building process, but if you are really sore and need to be "taking Tylenol" you probably out did yourself. I would also do some stretching immediately after you are done weight training. The problem that you have is there is lactic(sp) acid in you muscles...Like you said...you can "cure" it walking (with the sore legs). That is because you are flushing it out of your system when you walk. The question is...How do I flu**** out of the chest and back? I guess I would suggest some full body stretching.....and time off... Good luck

Hey John, My old memory from Bio class Is that the Lactic Acid is part of the Whole "tear down to build up" Process of muscle building, With the Lactic acid being part of the Chemical trigger to re-build? Yes? Foggy, fuzzy memory, But that's somewhere in the back of my head. And in this case, I'm really only a touch Beyond a "little sore" I'm just 20 or so years removed from such Feelings. I remember it from high school But Damn! Not quite like this. I'm putting 2 days between muscle groups At present. I'll have to remember to add Stretches right after. I didn't do that at all. Does Massage help? The shoulders have that " Ooow deep ache to the touch But if it speeds up the flushing of the L.A. I'm all for it. The rest of my muscles have settled down Throughout the day, It's just the pecs (or near. That band of muscle that is on the front Edge of the armpit actually) Muscle names? Not coming back to me from Bio. Just getting started in this area, I'll have more questions Through out the New Year! Thanks! Best Wishes- Dx

Dx, I think a message is an excellent idea. I am sure that will help flush the stuff out. Mike has some good ideas too.

Hey Dx... actually I would not go for the sports massage after a workout. That can make it even worse and more painful sometimes. I've had that happen on several occasions and even ended up with bruising. A more gentle massage is nice but sometimes the effect after that is that you can tighten up some more once the massage is over. Best bet is rest and not to go so heavy next time. The first few weeks back into a routine are always the hardest but it does get easier especially as you get more reacquainted with what your body wants to do. My legs always seem to hurt the most... but ohhh it hurts so good! =) The worst is after doing squats when it hurts to just even sit on the toilet!

Thanks for the message advice Stayce. I guess it all gets back to rest and time off.

Hey Dx Welcome, like John said flushing the muscles helps, I do anything light invloving that area the next day or 2. Cross country ski machine or eliptical to involve the arms shoulders (Ver ylight resistance) just to get the blood moving. Volley ball, basketball, bike ride, jumping jacks. Getting the muscles warm and juiced up really helps me on the more heavy lifting cycle.