Symptom – Are you experiencing Muscle Pain Post Exercise?
Muscle pain after exercise, also known as delayed onset muscle soreness (DOMS), is a normal and common occurrence. It is caused by small tears in the muscle fibers that occur during physical activity, especially if the activity is new or more intense than what the muscles are used to. DOMS typically begins to occur a day or two after the exercise and can last for several days.
To help reduce muscle soreness after exercise, you can try the following:
- Warm up before exercising: A proper warm-up can help prepare your muscles for the workout and may reduce the severity of DOMS.
- Cool down after exercising: A cool down period after exercise can help your muscles recover and may reduce muscle soreness.
- Stretch: Stretching can help improve flexibility and reduce muscle soreness.
- Massage: Massaging the sore muscles can help reduce muscle soreness and improve circulation.
- Stay hydrated: Proper hydration is important for muscle recovery.
- Get enough rest: Adequate sleep and rest can help your muscles recover and reduce muscle soreness.
If muscle soreness is severe or persists for an extended period of time, it is a good idea to speak with a healthcare professional.
What causes Muscle Pain Post Exercise
Muscle pain after exercise, also known as delayed onset muscle soreness (DOMS), is caused by small tears in the muscle fibers that occur during physical activity. These tears are a normal part of the muscle repair process and are necessary for muscle growth and strength. However, they can also cause muscle soreness.
DOMS is typically most common after activities that involve eccentric muscle contractions, which occur when a muscle lengthens as it contracts. This can happen when you do activities such as running downhill, doing plyometric exercises, or performing bicep curls with a dumbbell.
Other factors that can contribute to muscle soreness after exercise include:
- Doing a new activity or exercise that your muscles are not used to
- Doing an activity or exercise that is more intense or longer in duration than what your muscles are accustomed to
- Not warming up or cooling down properly before and after exercise
- Being dehydrated
- Not getting enough rest and recovery between workouts
If muscle soreness is severe or persists for an extended period of time, it is a good idea to speak with a healthcare professional.
How to treat your Muscle Pain Post Exercise
There are several ways to help reduce muscle soreness after exercise, also known as delayed onset muscle soreness (DOMS):
- Apply ice: Applying ice to the sore muscles can help reduce inflammation and swelling.
- Take over-the-counter pain medication: Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and naproxen can help reduce muscle soreness and inflammation.
- Use a foam roller: A foam roller is a long, cylindrical foam tool that you can use to massage your muscles and improve circulation.
- Use a heating pad: Applying heat to the sore muscles can help relax and loosen them.
- Try gentle stretches: Stretching the sore muscles can help improve flexibility and reduce muscle soreness.
- Get enough rest: Adequate sleep and rest can help your muscles recover and reduce muscle soreness.
- Stay hydrated: Proper hydration is important for muscle recovery.
If muscle soreness is severe or persists for an extended period of time, it is a good idea to speak with a healthcare professional.
