Delayed onset muscle soreness is common after exercise and usually means your muscles are getting stronger. Starting a workout program can be challenging. Making the time to exercise, creating a balanced routine, and setting goals are hard enough, but add to that the muscle soreness that comes with adapting to that regimen, and it may be difficult to stay on track.
Chances are, you won’t be leaping out of bed to get to the gym when it hurts to hold your arm up to brush your teeth.
After participating in some kind of strenuous physical activity, particularly something new to your body, it is common to experience muscle soreness. Muscles go through quite a bit of physical stress when we exercise.
Mild soreness is just a natural outcome of any kind of physical activity and they’re most prevalent in beginning stages of a program.
Delayed Onset Muscle Soreness
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal.
Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to.
To be more specific, delayed onset muscle soreness occurs when the muscle is performing an eccentric or a lengthening contraction. Examples of this would be running downhill or the lengthening portion of a bicep curl. Small microscopic tears occur in the muscle.
The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists believe this damage, coupled with the inflammation that accompanies these tears, causes the pain.
The aches and pains should be minor and are simply indications that muscles are adapting to your fitness regimen.
Ease Those Aching Muscles
So what can you do to alleviate the pain?
Several remedies such as ice, rest, anti-inflammatory medication, massage, heat, and stretch have been reported as helpful in the process of recovery.
Stretching and flexibility are underrated. People don’t stretch enough. Stretching helps break the cycle, which goes from soreness to muscle spasm to contraction and tightness.
Take it easy for a few days while your body adapts or try some light exercise such as walking or swimming. Keeping the muscle in motion can also provide some relief.
Probably the most important thing is to have a cool-down phase after your workout. Right before finishing, include 10 or so minutes of easy aerobic work such as jogging or walking followed by stretching.
For effective relief of muscle pain, use the Natural Balance Painful Muscle Gel, because the essential oils in the gel can help to increase the temperature of the painful area. When muscle temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site. This increased blood flow also helps to wash away the chemical irritants responsible for pain.
While sore, don’t expect to set personal records. Most likely, during a bout of DOMS, your exercise potential will be out of reach. Delayed onset muscle soreness usually affects only the body parts that were worked, so perhaps you can work other muscle groups while letting the fatigued ones recover.
In a nutshell, don’t beat yourself up. Just take it easy.