Muscle Pain After Workout that is Delayed-onset muscle soreness (DOMS) is muscle pain that begins after you’ve worked out. It normally starts a day or two after a workout. You won’t feel DOMS during a workout. Pain felt during or immediately after a workout is a different kind of muscle soreness. It’s called acute muscle soreness. According to the American College of Sports Medicine, DOMS symptoms typically occur up at least 12 to 24 hours after a workout. The pain tends to peak about one to three days after your workout, and then should ease up after that.
Symptoms of Muscle Pain after workout:
1. Muscles that feel tender to the touch
2. Reduced range of motion due to pain and stiffness when moving
3. Swelling in the affected muscles
4. Muscle fatigue
5. Short-term loss of muscle strength
Causes of Muscle Pain after workout:
High-intensity exercise can cause tiny, microscopic tears in your muscle fibers.
Your body responds to this damage by increasing inflammation, which may lead
to a delayed onset of soreness in the muscles.
Is Delayed-onset muscle soreness a sign of a ‘good’ workout?
Some people think that unless you feel super sore after every workout, you’re not
making any fitness gains. But is this true?
No. When you start a new exercise routine or push your limits, you’re more likely
to get sore. But as you keep working out, your body adapts.
How to treat Muscle Soreness?
Keep moving to ease sore, stiff muscles. You might be tempted to rest and avoid all exercise and movement when DOMS strikes,but you should move do light exercise:
1. Self massage
2. Warm bath and cold bath
How to prevent Delayed Muscle Soreness ?
- Stay hydrated
- Proper warm exercises prior doing workout
- Do light intensity exercises
- Cool down exercises post workout