Recovery From Muscle Soreness
In the health space we refer to this as DOMS, the Delayed Onset Muscle Soreness. It's incredibly common and if you are new to resistance training (weight lifting with barbells, dumbells or machines) then 24 hours after your first session you can expect to be a little sore in the muscles you have trained. Also if you are experienced to weight lifting, but you have had a short break of only 1 to 2 weeks and then return to training, again you can expect DOMS 24–48 hours later. Ultimately if no action is taken DOMS subsides naturally, but there are ways to speed it along.
With regular training on a weekly basis, I experience little to no muscle soreness at all, but I still benefit from some of the techniques for dealing with DOMS that are mentioned below.
Methods For Relieving DOMS
Massage. There are many types of massage available, the deep tissue sports massage is my chosen one. This style of massage isn't the same as the relaxing feel good approach to the Swedish-style massage, but it is highly effective for athletes and those that train regularly. I aim to have one of these massages per month.
Hot Bath. I have also added Epsom salts to my bath from time to time but have not noticed any significant benefit from their use. Soaking in the bath for around 25 minutes works well for me.
Activity. You can stimulate blood flow to the area with an activity. I usually use a short burst of cardio such as HIIT (high-intensity interval training) but you could also use yoga or other exercises you enjoy.
Biofreeze. This is a spray on cold treatment that you can get from Amazon I'll typically apply it to a sore area just before I start a training session. Use this spray with caution (eyes) and wash your hands once you have applied it.