What do you do after you have begun your journey into fitness and exercise and, after having an excellent workout the day before, you wake up the next day and you are SO SORE YOU CAN'T MOVE. Staying in bed sounds like the best possible option at that point. There are things you can do to minimize soreness, or at least minimize the impact it has on your life.
First of all, soreness is a part of the process. As you exercise, particularly if you are just beginning or coming back after a long layoff, you will be using muscles and tendons that simply have not been engaged in some time. In addition, by breaking down the muscle tissue, even minutely, you set your body's systems into motion to repair those muscles to build them up stronger. The acutal process of delayed onset muscle soreness (DOMS)- or that condition which causes us to be so freaking sore, we don't want to get out of bed- has more to do with the fact that the body's response is an inflammatory-repair response and the release of metabolites into the system. The long and the short of it is that you have mild to severe tenderness in the muscles. The good news is that this condition is temporary (24-72 hours). Contrary to popular opinion, it has nothing to do with a build up of lactic acid in the muscles. Lactic acid increases the "burning" feeling in your muscles when you workout, but this feeling does not last.
Now that you know you will be sore...here are some things you can do to make yourself feel more human. One popular option is to take anti-inflammatory drugs such as ibuprofen. While this is optimal if you are really, really sore, this is not the best option. Who really knows what long-term use of ibuprofen and the like does to the body? One piece of advice is to invest in a foam roller as a part of cool down. See here for ideas on how to use a foam roller. I have one that I use occasionally, particularly if I have had a really intense workout.
Active recovery is another fantastic option. An example of active recovery is walking, performing yoga, or even performing small household tasks. In other words, the more you sit still, the more stiff and sore you will be. In nice weather, I walk around the complex where I work during breaks. I go nice and easy and just enjoy being outdoors. Another example of active recovery for me is to do my kata slowly and with purpose, but without tension or force. Keeping the body moving often does for me what taking several days off does.
Ice baths are one option preferred by some. I have read of runners who swear by them. If the thought of an ice cold bath isn't appealing, you can also use an outdoor garden hose to spray down your legs, etc. I probably would use this idea only in the summer, but the thought is that the cold water reduces the swelling and inflammation in the muscles.
Sports massages are also useful for helping get rid of DOMS. I really enjoy massages, but it's not always a feasible option for me. If this is an option, find a really good massage therapist. I go to a man who happens to be certified in sports medicine/sports training. While this is not a requirement, he is a fantastic massage therapist and talks to me about injury treatment and prevention. (If you know me, you know how important this topic is for me!)
So, there are few options to help you out when you experience the inevitable soreness that comes from exercising. While it can be difficult to view soreness as a positive thing, just keep in mind that the muscle soreness from exercising is a great deal easier to take than soreness from inactivity!
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