Sore Muscles After Workout: Causes, Remedies, and Prevention

Getting into the habit of regular workouts is beneficial for both your physical and mental health. However, it is not uncommon for people to experience sore muscles after a workout, especially if they are new to exercise. This post-workout discomfort, also known as Delayed Onset Muscle Soreness (DOMS), can cause a lot of discomfort and frustration, potentially interfering with your exercise routine and day-to-day activities.

The cause of DOMS is not entirely understood. The most accepted theory is that the soreness is the result of microscopic damage to muscle fibers during exercise. This is more likely to occur when you start a new exercise program, change your workout routine, or increase the duration or intensity of your regular workout. The muscle discomfort, which can range from mild to severe, usually begins within a few hours after the workout, peaking around 24 to 72 hours later.

Coping With Sore Muscles After Workout

While sore muscles after a workout is not entirely preventable, there are practices that can help alleviate the discomfort. One of the best ways to reduce muscle soreness is to do a proper warm-up before starting any exercise routine and a cool-down afterwards. Warm-ups help prepare your body for exercise by slowly increasing your heart rate and circulation, this way, your muscles are ready for a workout. Cooling down afterwards helps your body return to a resting state.

The use of compression clothing is also beneficial. Wearing compression garments helps increase blood flow, decrease muscle soreness, and enhance recovery after strenuous exercise. It’s important to note that these clothes should fit snugly but not be so tight that they restrict movement.

Hydration and nutrition also play a crucial role in dealing with sore muscles. Drinking plenty of fluids helps replenish what you lose through sweat during a workout, while a balanced diet provides the necessary nutrients for muscle recovery and growth. Also, consuming protein-rich food after exercising can significantly reduce muscle soreness and improve muscle synthesis.

Pain relief australia recommended methods also include gentle stretching and foam rolling, which work by increasing blood circulation to soothe sore muscles. Remember to stretch before and after your workout for optimal results. Foam rolling, also known as self-myofascial release, is a popular technique that involves rolling various parts of the body on a firm foam roll. It’s been found to reduce muscle tension and increase muscle recovery, reducing the effects of DOMS.

When to Seek Medical Attention

In most cases, sore muscles after a workout will improve within a few days. However, if the pain doesn’t improve, intensifies or is associated with severe symptoms like difficulty in breathing, dizziness or extreme weakness, it’s crucial to seek medical attention immediately. Also, if the muscle pain comes suddenly during a workout and feels sharp or severe, it could be a sign of an injury and you should stop the exercising immediately.

Although DOMS can be uncomfortable, it’s a natural part of increasing physical fitness and should gradually decrease as your body gets used to the new workout routine. If you are frequently experiencing severe post-workout soreness, consider consulting with a fitness professional to review and possibly modify your exercise routine for safe, effective workouts.