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Dealing with sore muscles after exercise |
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by Ericka Macko
I recently made the mistake of thinking that I am “wonder woman” and created too many client workout videos back-to-back in the same week! Yes, even personal trainers still get muscle soreness. So, I figured I would take advantage of my “condition” and share information on this topic with my fellow Domesticated Fitness Mamas. It is common and normal to experience pain and muscle stiffness with a new training program. This phenomenon is known as delayed onset of muscle soreness (DOMS) and is associated with muscle fiber injury. For those starting a new exercise routine or learning a new sport, some muscle soreness may be felt from 12-48 hours following the activity. Rest assured, this is a normal response to unusual exertion as the muscles adapt to the new stress. Over time this adaptation leads to greater muscle strength and endurance and the same activity will no longer result in soreness. All discomfort usually subsides within 96 hours.
While DOMS is common and annoying, it is not a necessary part of getting into shape. There are many things you can do to prevent, avoid and shorten DOMS. Here are a few tips:
- Warm up thoroughly before activity and cool down completely afterward
- Perform stretching after exercise
- When beginning a new activity start gradually and build up your time and intensity over time
- Avoid making sudden major changes in the amount of time that you exercise
Here are some tips for treating soreness: - Wait. Soreness will go away in 3 to 7 days with no special treatment
- Avoid any vigorous activity that increases pain
- Do some easy low-impact aerobic exercise - this will increase blood flow to the affected muscles, which may help diminish soreness
- Use gentle stretching on the affected area
- Massage the affected muscles (woo-hoo, my favorite)
- Try using a non-steroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing (Consult your physician)
- Research has shown that vitamin C may decrease soreness
If your muscle soreness does not get better within a week consult your physician, you may have a serious injury.
In good health,
Ericka Macko, CPT
a.k.a Fitness Mama
Ericka Macko is a certified personal trainer and lifestyle & weight management coach in NJ and online. She’s helped hundreds of women lose weight and get fit including herself. See her amazing transformation, get fitness tips and check out her awesome personal training video services at www.domesticfitness.com today! Don’t forget to mention Halfmysize.com to receive a FREE Bonus video. |
