This is why your muscles are sore a day or two after exercising

POLOKWANE – While some people began working on their summer bodies in winter, others might just be starting their physical journey.

Whether it’s a half hour of exercise or immediately jumping into a straining exercise plan, we all experience muscle ache in various places of our bodies.

The Polokwane Observer spoke to local physiotherapist Nadine Meiring to find out why this pain occurs and what it is.

The Delayed Onset of Muscle Soreness or Doms is a sore, aching and painful feeling in the muscles after unfamiliar and intense exercise and can also can occur due to temporary muscle damage and inflammation.

Popular symptoms include muscle pain, swelling, tenderness, stiffness, joint pain, short-term loss of muscle strength and reduced range of motion.

“Doms typically sets in 12 to 24-hours after physical activity and peaks at around 24 to 72-hours post-exertion,” Meiring said.

She added that the main cause of Doms is a combination of microscopic tears in the muscle fibres that result from an intense workout or activities.

“Tiny muscle tears occur when muscles are stressed more than they are used to, or in a new way. Playing a sport for the first time, a repetition of your usual workout or any physical activity you are not accustomed to can result in one getting Doms,” she said.

Meiring says the following steps can be implemented to avoid Doms:

• Take it slow.

“It is best to slowly increase the intensity of your workouts. A good rule to follow is to increase only one of these factors at a time: the number of workouts per week, the length of workouts, or the intensity of workouts.”

• Warm up and cool down before and after exercising.

• Rest:

“It is best to build rest days into your routine. This includes active recovery, such as walking or stretching.”

Doms usually gets better on its own within five to seven days after onset.

“Time is the best treatment for Doms, but you can also take steps to ease the pain and stiffness while you wait for your muscles to repair themselves.”

• Massage or vibration (Massage gun) therapy.

• Cold water immersion.

• Foam rolling

• Compression clothing

• Topical analgesics like Voltaren Gel, Icy Hot and Norflex Gel or Non-Steroidal Anti-Inflammatory Medication

• Light exercise.

“Doms is not something that only affects elite athletes. Anyone can experience symptoms after participating in a new or intense activity that their body is not accustomed to. No matter your level of fitness, Doms may strike whenever you dial up your workout intensity, perform eccentric exercises, or try a new kind of exercise your body is not used to. Any muscle can be affected but it is most commonly felt in the legs and arms,” Meiring concluded.