Sore gainer

Men's Fitness, Oct, 2003

What can I can do to reduce postworkout soreness?

--G.R., FAIRBANKS, AL

"First, remember that postworkout soreness is actually a good thing, as long as it's not too severe," says Muscle & Fitness Science Editor Jim Stoppani, Ph.D. "It's a sign that you adequately stressed your muscle fibers; that will stimulate muscle growth if you provide your body with the proper nutrients."

Of course, there are different types of pain. Stoppani breaks down the good, the bad and the ugly--and what to do about them.

* "Immediately after a workout, your muscles will be tired and possibly a little sore. This can be attributed to the stress you've just placed on your muscles and the fact that they're metabolically fatigued." The soreness will subside in the hours after your workout.

* "Soreness that kicks in after about 24 hours has elapsed tells you that processes that stimulate growth are taking their course. Trying to blunt this pain could mean blunting muscle growth as well. Unless the pain is severe and debilitating, I would not recommend taking an NSAID [nonsteroidal anti-inflammatory drug] such as ibuprofen." Research indicates that ibuprofen may in fact inhibit muscle growth by blocking the pathways that lead to the muscle soreness, but also lead to the stimulation of muscle growth.

Instead, Stoppani recommends taking antioxidants: "Try 500 milligrams of vitamin C and 400 to 800 IU of vitamin E, or an antioxidant complex before or after your workout. This will help reduce some of the oxidative damage that will occur with exercise, which also can lead to soreness, as well as reduce the production of cell messengers called cytokines--which are involved in the chemical pathway leading to muscle damage and soreness."

* Any sharp or immediate pain during training may be an indication of a muscle tear or other type of injury. "Stop your workout immediately," Stoppani warns. If the pain continues, see your doctor for evaluation and treatment.

MORE TIPS TO MINIMIZE MUSCLE SORENESS

* "Warm up thoroughly with aerobics (treadmill, bike, etc). This will increase your body temperature, including the temperature of your muscles--thereby increasing their pliability and ability to resist damage.

* Do cardio after your weight workout. This increases blood flow to and away from the muscles, meaning delivery of more nutrients and hormones for recovery and growth, and removal of the chemical waste products that lead to soreness.

* Stretch after your workout. Most research indicates that stretching does help reduce soreness.

* Ice it. Place ice on your muscles for about 15 minutes after a taxing workout.

* Get kneaded. A recent study found a 20-minute Swedish massage given two hours after a weight workout significantly reduced soreness over the next two days.