Muscle aches after exercise and how to relieve them
Muscle aches after exercising are common. Although actually not dangerous, these complaints sometimes worry about serious injuries.
Muscle pain after exercise is usually felt by people who exercise after a certain amount of time, who have just increased the intensity of the exercise or who have tried a new type of exercise.
In medical terms, muscle pain and stiffness that occur after exercise is called delayed onset muscle pain or DOMS. This muscle pain usually appears within 24 to 48 hours after quite intense physical activity, such as jogging, aerobics, or bodybuilding.
This condition can cause mild to severe pain, muscle stiffness, mild muscle swelling, and decreased muscle strength for a period of time. If the muscles are at rest, pain and stiffness will usually disappear faster.
Causes of muscle pain after exercise
After intense physical activity or exercise, DOMS can occur when the body's muscle tissue tries to adapt to improve and increase muscle mass. This reaction is actually a normal thing to happen.
Although the exact mechanism is unknown, several studies have concluded that DOMS can result from:
People who rarely warm up or don't warm up well before exercising are at high risk of having DOM.
Ways to relieve muscle pain after exercising
When DOMS happens, you can do a number of things to fix this complaint, including:
1. gentle massage
Gentle and gentle massage on painful parts of the body can increase blood flow and stimulate nerves, thereby reducing pain and swelling of muscles.
2. Cold or hot compresses
If the new pain appears and the muscles are slightly swollen, you can compress it with a cold compress for 10-15 minutes. The trick, wrap the ice cubes in a cloth or towel, then tighten yourself with swollen and swollen muscles.
After the pain begins to subside and there is no swelling, you can speed up recovery with a hot compress for 10-15 minutes. A hot bath can also help ease the pain caused by DOMS.
3. Increase the amount of rest
To improve muscle recovery, it is recommended to sleep 8 to 9 hours a day and eat foods rich in protein. Remember to drink enough water to avoid dehydration.
4. Consumption of drugs
In addition to the above methods, taking medication or applying pain relieving creams, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can also help relieve pain after physical activity. This method can also be used on DOMS that already disrupt daily activities.
During recovery, avoid strenuous and prolonged physical exercise until the pain begins to decrease. However, try to stay active. You can do stretches or light exercise, like walking around the house.
This method can help blood flow to problematic muscles and stimulate the production of endorphins which can ease pain.
To prevent the repeated occurrence of DOMS, exercise regularly and do not increase exercise intensity significantly. If you want to increase the intensity, do it gradually. Also, don't forget to be warm enough before exercising and to stretch or relax afterwards.
Muscle aches after exercising to watch
DOM is a normal transient reaction, but muscle pain must always be distinguished from severe muscle injury. Seek immediate medical attention if a serious disorder occurs, such as:
If you experience these symptoms after exercising, you should immediately see a doctor for further treatment.
Muscle pain after exercise is usually felt by people who exercise after a certain amount of time, who have just increased the intensity of the exercise or who have tried a new type of exercise.
In medical terms, muscle pain and stiffness that occur after exercise is called delayed onset muscle pain or DOMS. This muscle pain usually appears within 24 to 48 hours after quite intense physical activity, such as jogging, aerobics, or bodybuilding.
This condition can cause mild to severe pain, muscle stiffness, mild muscle swelling, and decreased muscle strength for a period of time. If the muscles are at rest, pain and stiffness will usually disappear faster.
Causes of muscle pain after exercise
After intense physical activity or exercise, DOMS can occur when the body's muscle tissue tries to adapt to improve and increase muscle mass. This reaction is actually a normal thing to happen.
Although the exact mechanism is unknown, several studies have concluded that DOMS can result from:
- Lactic acid accumulation as a result of muscle metabolism
- Minor injury to muscles
- Connective tissue and muscle damage
- Muscle inflammation
- Changes in electrolyte and enzyme levels in muscles
People who rarely warm up or don't warm up well before exercising are at high risk of having DOM.
Ways to relieve muscle pain after exercising
When DOMS happens, you can do a number of things to fix this complaint, including:
1. gentle massage
Gentle and gentle massage on painful parts of the body can increase blood flow and stimulate nerves, thereby reducing pain and swelling of muscles.
2. Cold or hot compresses
If the new pain appears and the muscles are slightly swollen, you can compress it with a cold compress for 10-15 minutes. The trick, wrap the ice cubes in a cloth or towel, then tighten yourself with swollen and swollen muscles.
After the pain begins to subside and there is no swelling, you can speed up recovery with a hot compress for 10-15 minutes. A hot bath can also help ease the pain caused by DOMS.
3. Increase the amount of rest
To improve muscle recovery, it is recommended to sleep 8 to 9 hours a day and eat foods rich in protein. Remember to drink enough water to avoid dehydration.
4. Consumption of drugs
In addition to the above methods, taking medication or applying pain relieving creams, such as nonsteroidal anti-inflammatory drugs (NSAIDs), can also help relieve pain after physical activity. This method can also be used on DOMS that already disrupt daily activities.
During recovery, avoid strenuous and prolonged physical exercise until the pain begins to decrease. However, try to stay active. You can do stretches or light exercise, like walking around the house.
This method can help blood flow to problematic muscles and stimulate the production of endorphins which can ease pain.
To prevent the repeated occurrence of DOMS, exercise regularly and do not increase exercise intensity significantly. If you want to increase the intensity, do it gradually. Also, don't forget to be warm enough before exercising and to stretch or relax afterwards.
Muscle aches after exercising to watch
DOM is a normal transient reaction, but muscle pain must always be distinguished from severe muscle injury. Seek immediate medical attention if a serious disorder occurs, such as:
- Unbearable pain.
- Severe muscle swelling
- Muscles become difficult or cannot be moved after exercising.
- Change the color of urine to dark.
- Muscle pain does not decrease at all for more than a week.
If you experience these symptoms after exercising, you should immediately see a doctor for further treatment.
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