What Causes Muscle Pain After A Workout?
Been to the gym lately and found that the next day, you have zero pain? Sounds good right. But then the next morning, you get up and find that your muscles are killing you. You’re freaking about visiting a doctor, a chiropractor in South Yarra, or a physio because of the pain. But there is no need. This is known as DOMS – and today’s blog post is all about managing the post-workout pain.
What Is DOMS?
DOMS stands for “delayed onset muscle soreness” and usually consists of pain and stiffness felt in muscles 24 to 72 hours after unaccustomed or strenuous exercise.
Where Does DOMS Come From?
So where does this sensation known as DOMS comes from? There is the ‘myth’ and the ‘reality’ about how it happens, and we are going to clear that up for you.
The Myth: that DOMS is caused by lactic acid build-up. This type of acid builds up in your muscles and causes the pain you feel after a few days. But in fact, lactic acid usually starts during your workout and lasts a few hours after your training session. So it’s not lactic acid at all.
The Reality: that DOMS is caused by micro-tears of muscle fibers. The harder you work out, the more you tear your muscles. This will lead to a increase of blood flow and inflammation to the area, which triggers off the pain. The likelihood is that you have worked out too hard, which has triggered off the pain receptors in your muscles.
How To Manage DOMS?
For many people, DOMS is part and parcel of any workout. If you haven’t done any exercise in a long time, chances are your muscles are going to be broken down pretty quickly. And even if you work out constantly, you could be pushing your body harder and harder, thereby triggering off the DOMS.
However, you have to look at DOMS as a positive: you are getting stronger each time it happens and you are getting healthier. But the pain can be brutal, so how do you cope with it? We have some tips to manage it:
Prevent DOMS by doing longer warm ups before your training. The longer the warm up, the less chances you’ll face DOMS in the end.
Do gentle workouts, such as light cardio and stretching after your initial workout. This will help pick up the intensity and release the pain from your body.
You should be particular about which stretching exercises you as it might you worse. If you have back pain, speak to Chiropractic Care Armadale for tips about how manage DOMS in your back, or reach out to a physio when it comes to handling lower body pain, such as feet, legs or thighs.
Take an Epsom salt bath. Epsom salts are high in magnesium, which help promote muscle relaxation and improved circulation. If you’re in extreme pain, this is a quick relief for your body.