Muscle soreness post exercise is common to persons who are just startingÂ out on a weight training program. Beginners will usually experienceÂ muscle soreness post exercise since their bodies are not accustomed toÂ lifting weights. Muscle soreness post exercise also affects those who areÂ more seasoned having increased exercise intensity above the level that theÂ body is used to.
Delayed Onset Muscle Soreness (DOMS)
Muscle damage is the result of training your body above the capacity thatÂ it can handle which results in soreness and inflammation of one’sÂ muscles. If you are healthy then there is nothing to worry about as yourÂ body will start the process to heal itself. Muscle soreness post exerciseÂ or more popularly, Delayed onset muscle soreness(DOMS) is not theÂ result of the build up of lactic acid but the damage done to your musclesÂ during your workout. If you are sore for a prolonged period of time sayÂ over 7 days it would be best to consult a doctor to find out if any thingÂ is wrong. In most circumstances soreness is normal and it will go awayÂ after a few days or so.
The soreness is due to fluid build up caused by the rush of immune cellsÂ to clear away damaged muscle tissue. The side effect of this is a buildÂ up of free radicals which ironically might cause the problem to get worse. Â Free radicals can cause illnesses and infections but taking antioxidantsÂ prevents this, therefore, taking antioxidants is highly recommended whenÂ participating in any weight training activity. Antioxidants can beÂ obtained from fresh fruits and vegetables but one can also supplement withÂ multivitamins.
Proper recovery time needs to be given to the damaged muscle or else youÂ will just be breaking down the newly formed muscle tissue which is beingÂ built which means your muscles will not be given the chance to repair. Â Sore muscles may last from 3 – 4 days and may even take as long as 7 toÂ subside. The best solution for sore muscles is proper rest, hydration andÂ taking antioxidants. In the meantime, it is important that you do not putÂ your muscles under undue stress, nevertheless, low activity exercisesÂ might help the rehabilitation. Helpful recovery methods could alsoÂ include massages or a warm bath.
So the next time you come home from the gym feeling pumped up and wake upÂ the very next day extremely sore do not panic. It may simply be a signÂ that you might be becoming stronger. As long as you heed the advice putÂ forward in this article you will be okay.