Sorness

rest and food. Active recovery helps alot, do light exercises for the muscles in which you are sore, NOT to faliure, just light to get the blood flowing. Ice, heat and a massage. stuff like that usually helps some.
 
All the above will help if you are encountering excessive, debilitating muscle soreness. However, take that as a sign from your body that you have pushed it too far. Soreness is GREAT, but not required. A tremendously effective, well balanced, and perfectly executed may not yield any soreness, or it may produce some delayed onset soreness a day or two later.

But, if you are training to the point where your muscles are so sore the following day or two that you are unable to perform basic daily activities (walking up stairs, standing up from a seated position, carrying luggage etc) without excessive pain, then most likely you have pushed your body beyond it's capabilities and should tone down your workout.
 
Unless you are very new to training and you are jumping in head first. When I first started training back in November, I wasn't on full body at the time. I did squats and lunges, with low and high rep ranges, and the next day, I could barely walk. I swear it took me 10 days to fully heal.

This is kinda going off on a tangent, but I was just remembering that...
 
What do you mean by ice, heat? How do I go about it exactly? Ice bags in the bath-tub followed by a hot shower? Details please folks, details!
 
i dont know much about the methods, you can use ice packs (usually right after training) and heat (warm towel for example) on the sore muscle group to warm it up. But i think your best bet is some kind of active recovery activity, like swimming that georgen mentioned.
 
Could you please list these active recovery that I could do to help with the sorness process? I'm not familiar with it at all.

ANd what foods help with the sorness, if any?
 
active recovery is just exercising at low intensity to get blood flow. If your sore in your legs, a walk or low intensity jog might help.
 
Oakeyman:

At first use cold water/ice for your extreme soreness. After a few days, when it has had a chance to subside use warm water.
 
What do you mean by warm shower? I take warm shower every two days, so should I use ice packs as well then?

Is there any foods that help with the sorness? Nobody has answered that question yet. I've heard banana helps?
 
Okayieman2 said:
What do you mean by warm shower? I take warm shower every two days, so should I use ice packs as well then?

Is there any foods that help with the sorness? Nobody has answered that question yet. I've heard banana helps?
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Bananas help because they have potassium which helps reduce your soreness.

I can't really ever get soreness to go way any quicker than it wants (1 or 2 days) Once you get into lifting a bit more and used to your routine you won't get as sore unless you work really hard. I still get sore a bit on chest days. It shouldn't be a kind of soreness that debiliatates you from normal activities and movements.
 
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