Sore Muscles ( Delayed onset muscle soreness)

Sore Muscles ( Delayed onset muscle soreness)

It's normal to have sore muscles after you work out, or if you suddenly increase your exercise intensity level or increased the length of your workout.

Examples of eccentric muscle actions include the lowering phase of a bicep curl exercise or the lengthening of the thigh muscles while the limb brakes against your body’s momentum as it walks or jogs down a hill. Jogging or running on a flat surface can

also elicit DOMS symptoms for those who are unaccustomed to this type of activity.

Changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you'll start to feel sore. "It peaks within about 48 hours and then it will gradually get better."

When you do the same activity again, your muscles will start to get used to it. You will actually have no soreness or less soreness, because now you've strengthened the muscle or connective tissue.

EASING  Muscle soreness SYMPTOM  

After your warm up, stretch each muscle just to where you begin to feel the stretch then maintain that position until you feel the muscle let go. Bouncing or trying to stretch too far will do more harm than good. Don't bounce in the stretch and hold it for 15 to 20 seconds.

Ice pack application, massage, and  tender- point acupressure may be useful in easing pain. It is important to be aware that pain reduction does not represent recovery. Rather, these treatments may only be effective in reducing symptoms of pain, but underlying muscle damage and reduced function may persist. 

Reference: ACSM - American college of Sports Medicene