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Sore Muscles After Exercising? - Delayed Onset Muscle Soreness

Posted by Sahira on October 27, 2019 at 2:05 PM Comments comments (38)

We were out in beautiful Pitlochry yesterday to climb Ben Vrackie. An exhilarating hike to raise money for an extremely important local project that supports couples and families to stay together and have healthy relationships (Unity Family – check them out). As always, all the physical, spiritual and mental health benefits were gained. Nature has a wonderful healing energy waiting for us to absorb and utilise. The sun was out (vitamin D stock up for winter) and the air clean and crisp (detox for the lungs) but unfortunately the next day many of us had varying degrees of muscle pain in legs and lower back. This is Delayed Onset Muscle Soreness (DOMS).

I often advise patients to get more active but they can be put off from the fact that when they do start exercising, they will often be sore afterwards. DOMS is pain or stiffness that occurs usually 1-2 days after strenuous or unaccustomed exercise because the muscles have been made to work harder or in a different way from what they are used to. This causes microscopic damage in the muscles resulting in the soreness but don’t let this put you off. This is a sign that the muscles are adapting and if the routine is continued, they will become stronger. As the muscles get stronger, the soreness will decrease. DOMS usually lasts 2-4 days and can be managed at home. Here are some tips to help your symptoms:

1. Rest - Don’t do any strenuous exercise the following day. Rest the group of muscles that were over worked

2. Simple painkillers

3. Warm bath – Will help to relax muscles and loosed stiff joints.

4. Epsom salts or Magnesium oil – Benefits in muscle recovery

5. Massage – Add essential oils for added benefit. Eucalyptus can reduce muscle pain and inflammation as can peppermint. Hijama massage will help ease pain and aches and optomise athletic performance.

6. Stretches/Walking – If your legs are sore and stiff then one of the best remedies is to go for a gentle walk to loosen the muscles.

Do you remember that great feeling you had after a gym class or the hike you did with friends? The exhilaration of getting to the top of the mountain and those expanding views or the adrenaline rush from your spin class? Hold onto that. Rest, recuperate and let’s do it again.