The fitness enthusiasts bring variations in the workout due to which they face muscle soreness after the exercises. The soreness in the muscles a day or two after an intense workout is normal. It especially occurs when you are increasing your exercise intensity or starting exercise. The condition is known as Delayed Onset Muscle Soreness caused by tiny injuries in the muscle fibre and connective tissue. Though the pain is good people still face problem to deal with it. (Also read: What are the rules for rest day after workout)
Let’s know about muscle soreness and how to deal with it:
what is muscle soreness?
This condition, known as delayed onset muscle soreness (DOMS), is common. If you haven’t exercised for a while or if you are starting a new physical activity, you are likely to experience sore muscles after the workout. It means that your body is simply signalling that your muscles need time to recover. Moreover, once your body gets accustomed to the new exercise, you will experience little or no muscle soreness.
How long is muscle pain supposed to last?
The muscles soreness which occurred after intense or new exercise will usually last after 24 to 48 hours of rest. However, if the muscles pain does not go away after the proper rest it could be a sign that you have sustained a serious muscle injury. (Also read: What is Feldenkrais method and how it can help to reduce chronic pain)
Tips to relieve muscle pain and soreness
Use an ice pack
If the soreness occurs due to acute injury and also cause swelling of the muscles. Wrap an ice pack in a thin towel and place it on the sore muscle for 15 minutes. In case, if there is no swelling then apply heat pack for 15 minutes to escalate blood circulation.
Go for a massage
The tight sore muscles and aches will be easily soothed by the massage. If you are facing soreness in the muscles then go for a massage.
Practising stretching for 10 minutes after an intense workout would prevent muscle soreness. It is recommended to warm up the body before practising any exercising.
Practice light exercise
Don’t stop the exercise completely after facing muscle soreness. Practice light activity such as walking and swimming which can speed up the elimination of lactic acid buildup.
Take a warm bath
The tight muscles loosened and blood circulation will be escalated with a warm bath. Moreover, the warm bath is very effective in providing temporary relief from soreness. (Also read: Habits that halts the growth of your fitness level)