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If you’re new to working out at the gym it’s not uncommon to overdo the training, resulting in sore and aching muscles. This is not harmful in any way, but this pain that’s experienced as a tightening, dull, local pain can lessen your strength for a while and is actually the body’s way to say that it needs to rest to be able to recover properly.

What happens on a cellular level is that the fibers in the muscle are being torn, which causes the muscle cell to release content. The cell content attracts inflammatory cells and they release chemicals that irritate the nerve fibers and causes pain.

It’s always best to not work out harder than your body can handle, but if the sore muscles are a fact, there are a few things that can make the pain go away faster.

If you give you muscles a good stretch after your workout, usually some of the tightness and stiffness in the muscles can be prevented. Stretching gets the circulation in your body going and this aids the recovery.

By giving your muscles a slow massage, you also aid the circulation and help the body to let go of the inflammatory cells. Start gently and increase the pressure and depth of the massage and you will feel an easing in the muscle.

After a good work out, it’s a great idea to have some time in a sauna or to have a hot bath. The heat makes the circulation more efficient and it releases tension in your body.

It can also be beneficial to do some light exercise, like going for a walk or a swim. This prevents the muscles to go stiff and also makes the blood flow.

It’s also important to give your body a good warm up before your weight lifting. This makes the blood flow and the muscles will more efficiently respond to the activity without being torn and create pain.

Always listen to your body and let the pain be a reminder for you to be easier on the weights next time. You don’t gain muscles quicker if you’re in pain all the time, instead your body will get tired and the body won’t be able to create new cells as fast as they are being torn. Let your body rest and find the right weight for you and you will gain muscles much faster.