Most of you would have experienced muscle pain after exercising for the first time after a long time, or after trying a new exercise routine at the gym. It’s quite normal, and almost everyone goes through it at some stage, depending on the intensity of the exercise you are doing. This pain is temporary and is actually a sign of your fitness improving.
Muscles get sore and ache after any vigorous physical activity – the name for this pain is Delayed Onset Muscle Soreness or simply DOMS. It can occur if you start a new exercise regimen, increase the intensity or duration of your exercise or change your exercise routine. Most of our members will experience DOMS to some level as we change and adapt our Core Results PT and class routines regularly. This occurs because the muscles are pushed harder to work than what they are normally used to. Muscles are made up of microscopic fibres which are damaged during the wear and tear of any physical activity and that results in soreness or stiffness. Muscle soreness is often believed to be caused by build-up of lactic acid, but this is not true.
Muscle pain after exercising (DOMS) usually starts around 24 hours after the workout and can last anything from 3 to 5 days until the muscles adapt to the exercise. The pain can be mild or severe and not to be confused with the pain of an injury, which is sharp and debilitating.
Anybody can be affected by DOMS even if it is somebody who has been exercising regularly for many years (including athletes). Muscle soreness can be quite painful for people who are new to exercise, and it may be intimidating in the beginning, causing their fitness enthusiasm to dwindle. Soreness will reduce as your muscles start adapting to the exercise routine. This soreness is essential for the body as it develops strength and stamina because the muscles recover and build themselves. There is a reason why the phrase “no pain, no gain” holds so much weight. Many of our members refer to it as a “good pain”.
There is no cure for the pain but there are different ways that you can relive it. The most common is an ice pack, massages, and although we do not suggest or recommend the use, drugs like Ibuprofen can provide relief if necessary. This sort of pain doesn’t really need any medical attention but do seek help or talk to us if the pain becomes very debilitating or if you notice any swelling on your body. You will always have a personal trainer on hand at Core Results during your exercise routine if you experience any excessive pain.
That depends solely on you but it is advised to do so in order for your muscles to get used to exercise. The movements that have caused the DOMS also relieve the DOMS, so we suggest carrying out the movement that caused the pain with little or no resistance. You can focus on exercising other areas of the body if you want to ease the pain in a certain area and give it a rest.
We would love to see you at the gym. Come and find out for yourself how we operate, and how we could assist you with your exercise and fitness requirements https://www.coreresults.co.uk/contact/