Muscle Soreness

Many people dread starting a new exercise regimen because they do not look forward to the muscle pain they will experience in the first few days after starting their new exercise routine. While this is a common part of exercising, there are some tips you can follow to help managing the muscle pain a little easier and therefore make your exercise more enjoyable. Read on!

First, understand that muscle pain related to a new exercise routine is most often experienced within about 12 to 48 hours after the activity occurred. For this reason it is referred to as delayed onset muscle soreness. It can appear as stiffness of the muscles or sometimes even weakness and fatigue of the muscles. This is perfectly normal and not anything worry about, even if it is uncomfortable and painful. Usually, the worst part of the pain will be experienced within about 2 days after you start exercising. The good news is that it will typically go away after just a few days.

While it may not sound pleasant, it is important to understand that this type of muscle soreness occurs when muscle fibers tear. The amount by which the muscles tear can depend on the intensity level at which you exercise as well as the type of activity in which you engage and the amount of time for which you exercise. Muscles may also swell following exercise, which can also cause pain following the activity.

Some tips you can follow to prevent and reduce muscle soreness following your exercise include making sure that you warm up completely before you exercise and cool down thoroughly after you exercise. Always make sure that you stretch gently after exercising and take the time to gradually build up in intensity as well as time when you start a new regimen. Don’t attempt to make any sudden changes in your exercise or in the amount of time for which you exercise.

Of course, there will be times when you will exercise or start a new regimen and experience pain after it’s too late to take preventive action. In this case, there are also some steps you can take to make the pain more endurable. To help the problem, try to avoid any activity that is too rigorous, which might intensify your pain. Work on increasing the blood flow to the muscles that are affected. This can be done with low-impact exercise. Be sure to use gentle stretching movements and massage the muscles gently.

 
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