If you who work out regularly, you can still suffer the aches and pains of overworked muscles. In weight-lifting, for example, your muscles may not be accustomed to pushing excess weight upward. Additional weight makes muscles lengthen. Too much additional weight can cause muscle fibers to develop small tears, an injury that cannot simply be "worked off." The muscle fibers require time to repair themselves, or further injury is a sure bet. Some people can take seven days to heal; others may take twice that.
How to Lessen Muscle Pain
Massage is another way to reduce soreness. Massaging the muscles and promoting proper muscle relaxation will help keep muscle contractions down to a minimum. Massage with the jets of a hot tub is ideal, as the heat assists in easing muscle spasm and soreness.
Some athletes have reported success with cold-water immersion. After a game, these athletes have reported dipping sore muscles or even the whole body into a tub of ice water. The water is said to increase circulation and promote faster healing, along with pain relief.
Another way to reduce soreness is muscle compression. This is simply wrapping the sore muscle with an elastic bandage. The bandage should be snug, but not tight enough to limit blood flow. The wrapping limits the muscle movement, allowing for faster healing and a decrease in muscle pain from continuous overworking the muscle.
Another preventative measure is getting plenty of sleep and rest. Muscles need rest too, and sleep provides them with deep relaxation.
Avoid taking on more muscle strain than you are accustomed to. When weight-lifting, you should not try to impress your friends or push yourself too far. If you have never lifted 250 lbs., then chances are (unless you are used to at least 240 lbs.) that you are setting yourself up for massive muscle soreness and injury.
Lastly, stay active. Inactivity contributes to muscle strain and injury. Exercise regularly and don't skip warm-up stretches or cool-down stretches during workout sessions. These are extremely important for all the muscle groups.
David also advises alternating workouts during the week. For example, one day you may do extreme weight training, while the next you may just take a long walk or do Pilates. Alternating heavy and light workouts can keep your muscles toned and continue strengthening them without injury or pain.