When you start a new exercise program, lift more weight than you usually do, or just are active in a way you usually aren’t, you may experience delayed onset muscle soreness: that ache in your muscles that can last anywhere from 1 to 5 days after a workout. The good news is if you are feeling this you are making progress! When you use your muscles to a degree or in a way they are not accustomed to, tiny microscopic tears occur in the muscle fibers. The muscle will then build back a bit stronger, and you in turn will also get stronger, but you may feel a bit of discomfort while the healing process occurs.

The bad news is that there is no consensus on what you can do to quicken your recovery time, but here are some suggestions that may work for you:

• Wait. The soreness will go away on its own within a couple of days.
• Ice the affected areas.
• Avoid inflammatory foods. Sugar, saturated fats, and processed foods (refined carbohydrates=sugar to your body) can all aggravate an already inflamed system.
• Consume anti-inflammatory foods. Olive oil, foods high in omega 3 fatty acids (salmon, walnuts, and flax seed, for example) and berries all contain nutrients that help combat inflammation in your body.
• Try a analgesic topical cream. Studies on the effectiveness of heat rubs such as Icy Hot, Ben-gay, and others have been inconclusive. It may just be a placebo effect, but these topicals bring relief to many zealous exercisers, myself included.
• Take a Nonsteroidal Anti Inflammatory Drug (NSAID) such as ibuprofen, aspirin, or naproxen.
• Get some light exercise and stretch. The last thing you probably want to do after a thigh scorching squat session is move, but going for a walk and getting your blood pumping can lessen your recovery time.

As I always like to say, there is a difference between the discomfort of getting your underused muscles into shape and the pain of an injury. Listen to your body and don’t push yourself through an injury; get adequate rest and take care of yourself!