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Understanding Post Workout Muscle Soreness (DOMS)

Are you a workout addict? Do you love to give your best to pull off some extra reps during your workout by your muscles hurt?  This is called DOMS which stands for Delayed Onset Muscle Soreness. Don’t worry, it is a common problem among people even if you attend the best online exercise classes. But one thing you need to understand is that doing extra workouts regularly is also not good for your health. Read below to know more about DOMS or Post Workout Muscle Soreness.

How does Post Workout Muscle Soreness occur? 

Firstly, when you do workout extensively, it causes small tears in the muscle fibres. As a result, you feel pain. Also, the intensity of the pain can differ depending upon the damage. But, after your muscle fibres develop again, it becomes stronger. However, it doesn’t mean that you should do regular intense online workout classes in India

Workout Types That Leads to Muscle Soreness

To reduce the chances of muscle soreness, you must know which exercise can cause this. Firstly, there are two following phases. 

  • Concentric– In this type of workout, your muscle shortens such as weight lifting.
  • Eccentric– This is an intense workout that causes the muscle fibres to tear such as Downhill running. 

When Post Workout Muscle Soreness or DOMS Occur?

It generally happens after 24-48 hours after completing the workout. You can feel severe pain, inflammation, and swelling in your muscles. It can take some time to get better as it takes some time for the muscles to repair. Approximately, it can last up to 4 days maximum. Therefore, you must maintain a good diet and electrolytes during this time. Apart from the best thing to ease the muscle soreness is by doing stretching and yoga postures. 

Tips to Lower the Chances of DOMS

Suffering from muscle soreness can be really painful. So, what can you do after completing your session at the best gym in Bandra West? Read below. 

  • Make sure that you have a separate cool-down and warm-up session after completing the workout. 
  • Maintain hydration levels by drinking enough fluids like juices or water. 
  • Have a significant time for your workout sessions and other courses of your daily life. 

Simple Exercises to Deal With DOMS or Post Workout Muscle Soreness

Stretching– One of the common mistakes that people do in their workout is not stretching properly. It helps to relax the muscles and smoothly expands them. Also, it improves blood flow and reduces any chances of getting soreness after a workout. Therefore, you must do stretching in the beginning and again after completing online fitness training classes India.

Jogging and Walking– Having a cooling-off time after a workout is really helpful. Even if you don’t want to workout due to pain jogging can be effective. You should include jogging or walking in your daily workout plan to reduce soreness.

Applying heat– If your pain is intense then applying some soft heat to your muscles can be relaxing. It helps to soothe your pain and improves blood flow. So apply it gently on the muscles where you feel the pain to deal with DOMS. 

Take Some Rest– The best way to deal with muscle soreness is by taking a few days off from work. This will help the tissues to get some time to repair themselves. As Post Workout Muscle Soreness can last up to 4 days, you can avoid workouts and apply the above methods. 

Do Some Muscle Movement– Another simple trick is to continue some light movements. You can go for swimming that helps to reduce the pain and inflammation in the muscles. So, don’t be afraid to do some light workouts if you are suffering from DOMS. 

Get a Massage– Having a soothing massage relaxes your muscles and pain. But, it is not possible to visit a masseuse after every pain. For that, you can try using a massage gun or foam roller on those areas. This will help you to recover faster and ease any discomfort. 

Take Medications– If you are suffering from excruciating pain, then, you can opt for medications such as Naproxen and Ibuprofen. This will help you reduce the pain and give instant relief from pain. 

Henceforth, this is some useful information about Post Workout Muscle Soreness or DOMS. Also, include them after working out in the best online exercises classes to prevent it in the future.



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