You have just planned to concentrate on your health and start doing exercise daily. Your first training goes best and you feel good. But next day was so painful that you were not able to get out of bed. At that moment question arises in your mind. „What happened to you? Did I do any exercise wrong?“ Muscle soreness is generally known as Delayed Onset Muscle Soreness (DOMS) and is totally common. It is side effect of pressure that put on muscles while performing exercise. Muscle soreness starts within 6 to 8 hours until new activity gets started and remains up to 24 to 48 hours after the exercise. The muscle pain arises due to inflammation that is considered as one of main cause for DOMS. Almost all professional athletes, body builders and other people are at risk for muscle soreness. Mostly people experience Muscle soreness basically after doing these activities-
Practicing same exercises repeatedly without preferred break or rest
Increase speed, amount of weight lifted or repetitions of exercise you already practicing
Doing a new exercise or activit
Practicing exercise or workout for first time without any warm-up
How to get relieve from Muscle Soreness?
However if you want to feel stronger, Soreness is specified. There are various ways you can minimize pain without interfering with repair as well as change method.
You can use foam roller to massage your sore muscles after doing exercise and will reduce DOMS. Just give at least five rolls to each muscle group.
Stretch your Muscles
Stretching is first protection for Muscle Soreness after workout. It helps to length muscles and endorses mobility after workout.
It is one of the effective ways for recovery. Use of compression clothing helps to decrease pain and quicker restoration of power.
Use of anti-inflammatory
Medications like aspirin, naproxen or ibuprofen helps to reduce swelling and relief pain in body or muscles. Ask your doctor before using it.
Use of Ice
Instantaneously Ice your muscles after a hard workout. This will help you to keep soreness down and allows your body to perform better.
Use of Fatty Acids in Diet
Fatty acids like walnuts, flax, free range meat, salmon that are rich in omega-3 should be taken in your diet to reduce inflammation. It is major part of problem in muscles sore. Moreover you should take healthy food that is rich in proteins, carbohydrates and other nutrients that are important for body.
Massage after Exercise
You should take a massage after hard exercise that can damage your muscles. This will help you to get relieve from muscle stress, enhance flow of blood and increases range of movement in your joints.
However if you are experiencing more muscle soreness at high level, just take advice from personal trainer so that you can properly transform your recent exercise prescription.