Did you ever wonder that after a workout, you feel muscle soreness?
The response can delay the onset of muscle soreness (DOMS). It can decrease the range of motion and muscle strength and occurs 24-48 hours after you try new activities/exercises or increase the intensity of your workout. This is a symbol of the muscles adjusting to new loads.
There is one misconception that lactic acid build-up triggers DOMS. But lactic acid only lasts 1-2 hours after a workout in your muscles.
Resistance training induces muscle fiber micro-tears, causing increased blood flow and inflammation to the region, also
leading to mild swelling, which activates the muscle tissue pain receptors and makes them more movement sensitive.
Damage to the muscle is reversible. It gets stronger as the muscle rebuilds itself, and can bear heavier loads.
How to Treat Muscle Soreness
While DOMS is a natural process that means that your body is getting stronger, the pain maybe that. Here are
a few hints:
- Exercising more is the perfect way to alleviate DOMS! Following an intense workout do a gentle workout like moderate running, stretching, or yoga a day or two. Raising the severity until the pain has gone away.
To give your body time to adapt, introduce new workouts over a period of one to two weeks.
Consider warm-ups longer until your resistance exercise.
Take a salt bath at Epsom. Magnesium is used to produce Epsom salts, which helps to calm muscles and improve circulation.
Blend the routine. If one day you do leg exercises, work your arms, and then heart the next day. It gives every group ofmuscles the time to recover.
Remember to drink plenty of water and replenish your electrolytes with a healthy, fruit, and vegetable diet. Two excellent choices arethe Leafy greens and bananas.
There are a few indicators that your pain can be something more serious than DOMS:
- The suffering after three days isn’t fading.
The suffering is so intense you can’t carry out your everyday activities.
The pain is so intense the legs are giving out.
You are feeling severe swelling, redness, discoloration, or extreme cramping.
The pain is very sharp-a sprain/strain may indicate this.
Whether you’re worried about all of the above, the chiropractor will perform a comprehensive assessment and provide techniques, exercises, or manual therapies for non-pharmacological pain relief. When the source of discomfort is beyond the reach of
chiropractic treatment you should be referred to the appropriate medical provider.
If you would like more details about improving you’re well being with exercise, please contact Reco Spinal Centre @ 0117 925 2886