5 ways to manage muscle soreness after physical activity

Summer is coming, and it’s time to get into our exercise spirit again.  Starting a new workout regime can be challenging, and commonly we may experience muscle soreness when we roll out of bed the next day.  Mild soreness is a natural outcome of any kind of physical activity and this discomfort usually occurs between 24 and 48 hours after activity giving rise to its term – delayed onset muscle soreness (DOMS).

While performing high intensity exercise, mild muscle strains can occur resulting in an increase of inflammation and triggering pain receptors.  However, this should only be mild and is a form of indication that our muscles are adapting to our fitness routine.  As you keep working out, your body adapts and the degree of delayed onset muscle soreness will get less, and you will find yourself recovering faster.  So, keep it at it! The first few weeks are always the hardest.

How do we keep ourselves going? Here are some tips. 

1.       Don’t be tempted to rest and avoid all exercise, this will only make the ache worse.  Gentle movements actually help your recovery, such as going for a walk or going for a swim.

2.      Take your workout slowly and drink plenty of water throughout your routine, following with a good 20 minute cool down of low intensity exercise and gentle stretches can help reduce your stiffness.  

3.      Foam roller right after a workout over the muscle groups your exercise is also effective to reduce the ache.

4.       Massage have shown to be effective in the early stages after an intense workout to help lessen the muscle soreness.  This can be applied using lotion or oil and gently knead or squeeze the muscle.   

5.       Warm baths have been shown to be a relaxing way to help ease the pain and stiffness that comes with DOMS. If you feel that your muscle ache is not improving, there may be a chance you have over-pushed yourself during your workout, please don’t hesitate to contact us.  It is better to check and clear you than having you risk hurting yourself further.

Happy exercising,

Winnie Ng

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