Cool down routine of still moving your muscles as they cool down to normal body temperature. You are moving out the lactic acid in a liquid state when your muscles are still warm
It turns to a solid in your muscles 8f it is still there when the muscles completely cool.
Stick to a 4 outline for 6 - 8 weeks. BE CONSISTENT! and make sure you are eating enough. Cardio the next day after heavy lifting. Even if you're hurting, it's worth it trust.
That's all you can do, unless you take steroids heh. Hang in there though it gets better.
Karen, besides stretching, I would suggest a very light jogging for 30-40 mins next day/6-8 hours later, around 120 bpm heart rate. It boosts metabolic processes and contribute to faster lactic acid consumption. As a runner I use slow jogs (HR 120-130bpm) for recovery after high-intense session (eg interval running uphill, HR 180-190bpm). In fact any aerobic activity at 120bpm will go - swimming, cycling, etc. Also you may consider sauna. I would take it some time after workout, in 6-8 hours.
I used to get the worst DOMS pain when i first started lifting heavy. Id moan from pain just doing simple things like sitting on the toilet or putting my bra on lol There's not much you can do but embrace the pain.
Everytime i wake up the next day with DOMS i get excited coz it means i trained hard
Foam rolling after my workout has really helped me.
This can happen if you're not going often enough, not sure what your schedule is.