Contents:
- Medical Video: Muscle Soreness Explained (IS IT GOOD?)
- Muscle reaction after exercise
- Prevent muscle pain after exercise
- Tips for overcoming muscle pain after exercise
- 1. Stretching
- 2. Massage
- 3. Hot and cold compresses
Medical Video: Muscle Soreness Explained (IS IT GOOD?)
How often do you feel tremendous muscle pain, the day after you exercise? Even a simple activity like going down stairs can be torturous. For those of you who are not used to exercising, this sometimes makes you give up to exercise. You must be wondering what causes muscle pain after we exercise. Find out the answers in this article.
Muscle reaction after exercise
People who were not used to exercise then suddenly their bodies are forced to exercise often will feel muscle pain afterwards. Muscle pain usually starts to feel one or two days after exercise and can be experienced by anyone, no matter what the level of fitness. That is, people who are used to exercise can experience muscle pain after exercise. Therefore, you don't need to worry because this muscle pain is normal.
Pain in the muscles after energetic physical activity is called DOMS or Delayed Muscle Soreness Onset. This is something that usually happens when someone just starts an exercise program, changes the exercise routine, or increases the intensity of the exercise routine.
If the muscles are trained so hard or in a different way than usual, microscopic damage can occur in the muscle fibers. This is what causes the muscles to become painful and stiff. Keep in mind that Doms is not caused by lactic acid.
Muscle pain will usually appear 12 to 24 hours after exercise. The peak is 24 to 72 hours, and will begin to gradually disappear in three to five days.
Prevent muscle pain after exercise
Can muscle pain be prevented? Yes, muscle pain can be prevented. One of the most effective ways to avoid muscle pain after exercise is to start gradually when starting a new exercise program, not to force yourself if your body can't. Give the muscles of time to adapt to the new exercises.
There is evidence to show that warming up before exercise can help prevent muscle aches. In addition, warming can also prevent injury and improve body performance.
Tips for overcoming muscle pain after exercise
Actually muscle pain or what is known as DOMS does not need to be treated if you do not experience a certain medical condition. But if you feel muscle pain, you can overcome it with these 3 simple ways.
1. Stretching
When the muscles are recovering, the muscles tend to become tense, which worsens pain. To overcome this, slowly stretch in the painful part. This will reduce muscle tension and relieve pain.
2. Massage
Massaging a sore muscle can help reduce tension while increasing the smooth circulation of blood. If done continuously, this will ultimately help speed up the recovery process of muscle pain or DOMS.
3. Hot and cold compresses
Paste the ice pack for 15 minutes then follow with a hot compress for 15 minutes, and repeat again. Research shows that the combination of hot and cold compresses is very effective for launching blood circulation and healing injured muscles.
