The Why of Delayed Onset Muscle Soreness: First of all, let us explore this giant ‘why’. Why does it hurt after a new workout? Medical experts say that this is because of the microscopic tearing of the inflexible muscle fibers. Idle muscles have a tendency to tear and become sore when they are used after a long period of time, stretched beyond the usual capacity. The intensity of the tearing of muscles and the soreness depends on how much they’ve been pushed during your initial workout session. Doctors propose that any movement which you’re not used to can be the reason for DOMS or Delayed Onset Muscle Soreness. So, if you suddenly decide to cycle for 5 to 6 kilometres without having been in practice for a decade, you can look forward to pretty rough muscle aches.
Easy Solutions for Delayed Onset Muscle Soreness: You can sing the Hallelujahs now because we did come across solutions to post-workout muscle pain. There are various steps that can be taken to reduce and prevent DOMS.
1. Massage the Muscles: One of the tried and tested methods is the trustworthy massage. Try gently massaging the affected area for about two minutes. Repeat this at regular intervals if the soreness is not relieved over a period of time.
2. Perform some low-intensity aerobic exercises: When the pain begins to manifest itself try some low-intensity aerobic exercises. However, be careful not to go beyond this one because it could worsen the situation instead of bettering it. This will help in increasing blood flow to the affected muscles.
3. Preventive measures during your exercise regimen to deal with post-workout pain: Some small, preventive measures during your exercise regimen can help keep DOMS at bay.
- Always take some time to cool down after a workout. Remember, you are not a machine that can be switched on and off at will!
- Never ever jump full throttle into an exercise routine that is ill-suited for your level of fitness. Therefore beginners can't start with advanced workout routines.
- Always spend a few minutes warming-up. Not only does this prepares your muscles for the rigorous workout, but also gives them much needed flexibility, subsequently reducing the probability of DOMS.
Tip when dealing with post-workout pain: Some mild pain-killers are seen as effective in easing post-workout pain. However, they are not recommended for regular use. For instance, non-steroidal anti-inflammatory medication such as aspirin or ibuprofen may relieve pain, but the thing to remember here is that they don’t heal, they only hide the pain, that too temporarily. Doctors suggest that by taking medicines, you may infact end up stressing out those muscles more because you can’t feel the pain anymore. So, resort to pills only as a contingency measure when nothing else works.
But you know what... an ideal way to deal with the pain of the morning after a first workout session is perhaps to never let it become a “first” workout session. The simplest mantra is to KEEP AT IT. Because if you are used to it, it won’t hurt!
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