Super Sore Muscles.

Ditto for Arnica Gel.
But you need to recycle the lactic acid, and if you're that sore, stretching cold muscles won't do a thing. At all.

So.
The squats/lunges..whatever you did to get this sore...do it again.
You need to do enough of the same exercise to get the muscle warm again, and get blood flowing through that area to get the acid out.

Then stretch.
Rinse and repeat.

It will SUCK while you do it, but get easier with each rep.

You'll feel MUCH better tomorrow. Promise.

Walking will help. Your thighs will be sore for the first couple of minutes and then they'll start feeling a little better. Stretch a bit too. I remember that crazy sore muscle feeling from when I started working out too. It goes away, I promise! And the next time you work out with her, you'll be sore but not as much.

WALK!! That will get all that lactic acid from just sitting there, killing you. Walking will work everything and warm your muscles up. Take a hot epsom salt bath.

Yes, walking would be good. It hurts at first, but the best thing to do for sore muscles is use them the same way that got them sore in the first place. Believe it or not, that will make the soreness go away within the first day. If not, it will take two or three days.

But don't be put off by the sore muscles - that means you had a good workout! I love it when my muscles are sore. :)

Soak in Epsom salts and take a couple of motrin.

They are enflamed. Walk then stretch as much as you can. You need to get blood to them to help heal and repair. Take anti inflammatory if you need to...that's what they are for. Ice them down. Target specific areas with a rolling pin or tennis balls.

Again, don't underestimate the power of stretching.

The next time, don't forget to take a good dose of protein. That will also help the healing and building the muscle back up (not in a bulky way).

You poor thing! I bet its a barrel of laughs when you have to go to the bathroom, eh? :)

Walking will help!
and take motrin if you need to also.

Motrin and a hot, hot bath. Been there, felt that. Good luck!

Try to get out and take a stroll today. Don't push yourself, but do something. When you work those muscles a little they'll actually begin to relax. I use Arnica Gel or Ben-Gay (both topical) to make myself more comfortable, too. I tend to get leg cramps a few hours after a major workout.

My mean old trainer (whom I love) has a weapon for it. I don't know if it has a proper name - I call it improper names - but it's a styrofoam roller. When my legs or back are tight and I use that roller under them, it hurts like the dickens. But it does help me recover.

Meanwhile, the more you work with your trainer, the more your body will get used to what it has to do now. You won't be this sore every time, so be sure not to quit!

MartyMOMMA,
Go to Whole Foods or any natural food store, and buy a tube of "Arnica Gel."
It is wonderful... it helps with sore muscles and/or bruising.
Even avid Golfers use it and athletes.
I always keep a tube handy at home.

And take some Advil... this helps with inflammation.
Pain like that, is often muscular and/or due to inflammation.

But you also need to rest.
Or it will not heal.
AND do, stretches... slow stretches.

Also eat a banana. This helps with that too.

Walk then stretch is the best thing. Always, always make sure you drink alot of water on a day you work out with trainer to flush out that lactic acid that releases when you weight train.

I also work out with trainer, and I have a love/hate thing with the sore muscles...really hate being sore, but yet love it because I know I did a good work out.

Yoga or stretching. I know it's sounds horrible but only more exercise can make it better. I went through the same thing and every time I get sore I just do more exercises and that fixes it right up.

When I first ran and had sore thighs, after 20 minutes of Plyometrics cleared that out and I never had outer thigh soreness again from running.

I just got back into running after a 3 week break and had a sore bum and legs, I did some pushups and pullups and some weights a day later... no more soreness. I don't know why I waited a day.

I can't stress stretching. Good stretching, not just simple stuff. Do some Yoga or Plyometrics or Kenpo. I've found those cardio, low impact things help anytime I get sore from other exercises.

Don't do static stretching with cold muscles. Walk a little. You need to get the lactic acid out, as others have said. There is an well researched amino acid complex you can get on line for muscle repair and recovery (it's food based, no drugs, and okayed by NCAA and Olympic drug testing arm) but nothing is an overnight fix - anything that claims to be a quickie fix is a scam. I'd say your trainer pushed you a little too much. Let her know what hurts. You obviously used muscles you hadn't used in a long time.