What is DOMS?
This is called Delayed Onset Muscle Soreness (DOMS), it’s also referred to as ‘muscle fever’. The pain and stiffness of the muscle felt after several hours of workout. It may cause due to unaccustomed or vigorous workout.
During a workout, the muscles fibers undergo tear under the strain of the exercise thus cause muscle soreness and with proper nutrition, the fibers repair themselves and become stronger.
Though the muscle soreness will be fine within a day or two it’s a good thing but not a good feeling. Relieve DOMS with few tips below:
Muscles Need Rest
You might be under the misconception that you need to work the same muscle groups the next day to relieve muscle soreness, but that is not true. Your muscles have already undergone a tear, working those muscle groups out will only cause further tear and will not improve the situation. Instead, you can work some other muscle groups out and give your sore muscles a rest.
After workout, eat protein rich food. A healthy intake of proteins help repair your muscles faster and are building blocks of muscles. Hydrate yourself by drinking plenty of water if you want to repair muscles with ease.
Use a cold pack press for 10 minutes on the affected area and then a hot pack for another 10 minutes. This help ease pain, improve blood circulation and helps recovery. You can also go in for hot shower to reduce the soreness.
When your muscles are damaged, they tend to become tight, which increases the feeling of soreness. Gentle stretching will loosen your muscles and help reduce the pain.
Massage Sore area
Massaging is the foremost act after workout. Massaging the sore areas increases blood flow in those areas and help relieve some of the pain. More blood circulation implies that more nutrients are reaching the affected areas to help repair your muscles.
There is no proper cure DOMS. It’s advisable not to take painkillers it’s not healthy option and also may cause side effects. It will be fine in a few days. You can workout with DOMS but shouldn’t strain much.