How to help muscles recovery - advice needed

[BobtheMonkey]

I've begun some gym sessions that are 45 minutes of lifting weights (similar to body pump) the next day I'm so achy and feel like moving is a struggle. Any advice on muscle recovery?

I don't often get DOMS but had them really badly after a new class on Friday. Lasted all weekend. They're a good sign really aren't they? I guess you just have to allow the muscles to heal really. I take Creatine powder and drink electrolytes but I'm not sure it helps?!

Not really other than it does lessen over time if you sustain the routine. Ibuprofen in pill form or topical gel can help a bit to get you over the worst.

You could do slightly lighter weights to start with and build up a bit more gradually

Key for me is stretching afterwards - holding for 30s plus

Make sure you have plenty of water

Make sure you don't do your exercise and then sit still till bedtime - get up and move around a lot

And if it's bad in the morning go for a brisk walk or run and more stretching

Protein, water and do another class here. Loosens you up lovely.

Magnesium spray helps. But prickly when you rub it in. Epsom salt bath too

DOS (delayed onset muscle soreness) is great! It means you've worked hard and used muscles in a new way.

You need to ensure "active recovery" - so walking, swimming, moving so that your body literally "warms up" ie enhanced blood flow to the large limbs - legs, torso, shoulders, arms. Once you've done, say a 30 minute walk, gradually focussing on lengthening your leg stride & swinging your arms, try some body weight squats or torso swings, or even a few burpees (hell to do, but they are amzing for a full body warm up).

And congratulate yourself on pushing your body a bit out of its comfort zone and waking up your muscles including your heart. It's all good!

I use Voltarol (diclofenac) max strength ointment. Nothing else works

A salty essential oils filled bath and drink loads of water

Gentle warmdown after your session.
A short walk the day after and a bit of foam rolling.