Ow ow ow, with every step you take you feel those lunges repeating their pain in your glutes. Or maybe its your shoulders that hurt when you raise them after those heavy dumbell presses your trainer made you do. Where ever the aches or pain, it is the pain that us weight trainers live for. Afterall pain is the evidence of how hard we worked out.
This pain is called DOMS or Delayed Onset Muscle Soreness. This type of soreness generally occurs 24 to 48 hours after a new activity and typically lasts about 24 to 48 hours.
DOMS does serve a purpose and is actually a necessary process in preparing the muscles for further development. First, the inflammation process begins as a result of the exercise. Then the muscle cells heal, completing the adaptive process. As a result, the muscle is more resistant to damage from future exercise.
Usually the soreness only happens the first one or two times you perform the new activity as the body does adjust and adapt to the exercises. Which is why its imperative that you regularly change your routines, whether it be through increase in sets, reps or a change in your exercise which will help your body make changes.
Contrary to popular belief though, not everybody loves this pain and it puts a few beginners off weight training. Pain is all part of the process but there are certain things you can do to prevent exaggerated symptoms and ease existing symptoms:
Start Easy And Progress Slowly And Consistently
The greatest instance of DOMS happens in untrained people. Gradually increase exercise intensity over 5 or 6 exercise sessions so the untrained muscles can progressively adapt, which will reduce the severity of muscle soreness. Try not to miss any scheduled workouts, even if you are just starting out. However, you should make an exception and rest a few days if the symptoms are severe--for example, if you can't sit comfortably or walk up stairs.
Warm Up Before You Exercise
Prepare yourself for your workout by moving a little to get the blood flowing. The first exercise in your Workout Circuit will accomplish this for you. Also, consider doing your cardio workout before your Workout Circuits.
Stretch After Exercise
Some research has shown that stretching after an exercise session may help to prevent severe muscle soreness and relieve it when it does occur, but not all evidence agrees. Regardless, you still need to stretch at the end of your workout for flexibility benefits and injury prevention.
Supplements To Reduce Muscle Soreness
Supplements such as BCAAs, Glutamine and even your regular Vitamin C has been shown to help reduce muscle soreness and enhance recovery so you can give your all at the next workout.
Ice And Ibuprofen
If the pain is too much try applying ice to the area that is stiff or sore generally helps with the discomfort. If that does not offer you enough relief, consider taking a dose of ibuprofen or aspirin to ease your discomfort.
Heat It Up
A hot shower, a hot bath with 1 - 2 cups epson salts or spa can work wonders for achy muscles.
Move A Little
The day after your workout go for a walk, swim or bike ride followed by a light stretch to keep your muscles limber.
Having some pain after your workout is normal, it shows the effort you put into your training. If you're a new weight trainer, you'll probably experience muscle soreness during your first few sessions of working out but this will be less intense as you get used to your new training regime. Stick with it and you'll be loving the pain..and your body will love the changes too!
Lisa, Go Figure
18 May 10
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