Many times, we get over-eager and tackle a new exercise program like we aim to get in shape all in one session. No matter what your exercise of choice, that plan can lead to serious injury and almost always leaves you feeling sore and stiff afterwards.

And, even regular walkers sometimes experience soreness. It might be because you added intervals or some cross-training to your program. Or perhaps, it’s new shoes that work new muscles. Or maybe you slacked off for awhile and tried to re-start your routing where you left off. No matter the reason, you know the achy feeling you get when you have overdone it.

Here are some tips to help prevent and ease soreness you might experience, and they work just as well for newbies as for pros!

Warm Up Begin your workout with at least 5 to 10 minutes of slow warming up. Walkers can do this easily just by walking slowly at first. Take your time, stroll and ease into your workout. If you like to stretch before you workout, do so only after your warm-up. For info on why, read Stretching After Walking.

Stretch Afterwards After your walk and cool down period, stretch the muscles you just used. Do it now, while they are still warm and pliable from the walk.

Ice Ice is great for preventing sore muscles, and for treating them. The cool temperature slows down and reduces inflammation, which is the source of all that soreness. You can make your own ice packs by mixing rubbing alcohol with water and then freezing it in zippered freezer bags. The alcohol keeps the water from freezing solidly, leaving you with a pliable ice pack. Of course, frozen peas or corn work, too.

Magnesium is especially good for muscle spasms and soreness. The easiest and most comfortable way to get magnesium into your muscles is by taking a warm bath with good old-fashioned Epsom salts. You can get a big bag for only a couple of dollars. Add a couple of cups to your bathwater and soak for 20 minutes. Trust me, you will be much less sore!

You can also take magnesium supplements, but do consult your doctor if you choose this method and beware, magnesium supplements can cause diarrhea (it is a laxative.) And, you miss out on the soothing benefits of the warm bath.

Massage Massaging and rubbing your sore muscles helps remove the lactic acid that is causing your soreness. As good an excuse as any for scheduling an appointment at the spa.

Next time, do take it easy so you can get right back out there and keep up with your program!


I use and recommend arnica cream for sore muscles. It's homeopathic, it works and there's no yucky smell!



And, my favorite bath treatment for tired, sore and achy muscles: