One of the byproducts of a great workout is muscle soreness. While people of all fitness levels may experience muscle soreness, beginners may experience it most often. Muscle soreness can occur 24 hours after a workout and can last anywhere from two to five days and is completely normal.
Muscle soreness will dissipate over time, your soreness is most likely due to a buildup of lactic acid during the recovery phase. There are some common ways to provide temporary relief when you wake up sore:
- Warming the muscle group to increase blood flow & recovery using light weight and low impact resistance bands.
- Stretching - We have included some top stretches for you to try in the article below.
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All exercises should be done slowly and gently. A person's range of motion may be reduced, so the stretches should be adjusted accordingly.
- Stand and rotate power bands behind you
- Extend arms downward towards the ground and slowly look up towards ceiling
- Hold for 10-15 seconds then release
Note: This stretch is effective for sore shoulders as well
1. Shoulder Stretch #1
- Standing straight up, grip a power band shoulder width apart.
- hold the resistance band above your head and pull apart as you rotate from the front to the back
- Continue this for 60 Seconds, take a 60 second rest and repeat 3 or more times
2. Shoulder Stretch #2
- Stand with both arms extended outward, parallel to the ground
- Slowly move arms in forward, circular motion with narrow, circles
- Gradually widen the circles
- Stop and reverse the circles, starting with narrow circles then wider circles
- Perform 10-20 repetitions
- Loop a Power Band around your shoe while laying on your stomach
- Grab the band with both hands and pull slowly
- be sure to keep the band secure on your shoe so it doesn't detach and hit you.
- Hold for 10-20 seconds then repeat with right leg
Note: This exercise may not be suitable for those with knee problems. Consult with your physician before trying this exercise if you have knee pain or suffered a knee injury
- Loop a resistance band around the bottom of your shoe
- Lay on your back and lift the leg up. Start with your knee bent and push to straighten for each rep.
- Complete 15 reps and switch legs, continue as needed.
Note: If range of motion is diminished, reach as far as you can comfortably. Do not overextend.
- Sit with good posture and your legs in front
- loop a powerband around your right shoe
- pull the exercise band to flex your calves
- Hold for 15 seconds then release
- Repeat with left foot
Muscle soreness is common after exercise. A combination of rest and light stretches will allow the body to recover and be ready for future exercise sessions.