What Causes Muscle Soreness After Exercise? Tips to Alleviate Discomfort

Why Do Muscles Get Sore Post Workout? What You Can Do About It

Why Do Muscles Get Sore Post Workout? What You Can Do About It

You wake up in the morning, motivated to pursue your fitness goals. Donning your gym attire, you embark on a satisfying workout session. Returning home, you’re determined to push yourself further the next day. However, upon waking, you struggle to lift your arm for simple tasks like brushing your teeth. The enthusiasm to exercise wanes as your body is gripped by aches and pains, leaving you torn between pushing through or seeking relief in bed.

This scenario is familiar to many who have engaged in physical activity. The reason behind the soreness in specific muscle groups a day or two after exercising is known as delayed onset muscle soreness

Muscle soreness post workout is common

Factors Contributing to Muscle Soreness and Duration of Discomfort

Delayed-onset muscle soreness (DOMS) occurs when you engage in a new physical activity, modify your exercise regimen, or increase the intensity or duration of your workout. This leads to microscopic damage to muscle fibers or the surrounding connective tissues, resulting in the aches and pains experienced post-workout.

Typically, the onset of pain occurs one to two days after exercising. The severity of the discomfort can range from mild to intense and may persist for three to five days.

Who is Affected by Delayed-Onset Muscle Soreness

Anyone who begins exercising, alters their workout routine, or increases the duration of their workouts can experience muscle soreness. It’s important to note that DOMS affects individuals across all fitness levels, including fitness enthusiasts and trained athletes.

Remedies for Alleviating Muscle Soreness

Medical Treatment is Usually Unnecessary for Muscle Soreness, but Consult a Doctor if Symptoms Worsen. However, there are Several Self-Care Methods to Alleviate Discomfort.

Strategies for Managing Muscle Soreness

  • Ice Pack: Apply an ice pack to the affected area to reduce inflammation and numb the pain.
  •  Epsom Salt: Soak in a warm bath with Epsom salt to help relax sore muscles and promote circulation.
  • Massage: Treat yourself to a massage to ease tension and promote muscle recovery.
  •  Pain Relief Medication: Consider taking over-the-counter painkillers if the discomfort becomes unbearable, but consult with a doctor first.
  • Rest: Allow your body time to recover by taking breaks from strenuous activities and ensuring you get adequate sleep (6-8 hours) to support muscle repair and relaxation.
  • To facilitate your muscles in acclimating to new physical demands, ease into the activity gradually.
  • While the impact on muscle soreness is uncertain, it’s beneficial to engage in a warm-up routine before exercising.
  • Similarly, incorporating stretching both before and after your workout is thought by many to alleviate muscle soreness.
Muscle soreness is no reason for you to stop exercising