Health&Fitness Talk

Supporting Healthy Life Styles

Recover From Your First Workout Recover From Your First Workout
by Keila Chaliotis, Staff Writer I think that many of have been at this point of our exercise routine where we start to deal... Recover From Your First Workout

by Keila Chaliotis, Staff Writer

I think that many of have been at this point of our exercise routine where we start to deal with the feeling of post workout pain. When we start a new exercise routine, hit a gym for the first time, or get back to working out after a long break, the backlashes are always the same: Used to the comforts of no exercise, your muscles suddenly begin to complain. Muscle soreness usually sets in about a day after the actual workout. Experts in health call this post-workout pain, DOMS, short for “Delayed Onset Muscle Soreness.”

Let us see why our body hurts after a new workout? Medical experts say that this is due to the microscopic tearing of the inflexible muscle fibers. Inactive muscles have a tendency to tear and become sore when they are used after a long period of time and stretched beyond the usual withstanding point. The ferocity of the tearing of muscles and the soreness depends on how much they have been pushed during your first workout session.

sore muscles

Sore muscles are a part of getting in shape, especially at first, but there are steps you can take to reduce the pain.

Doctors state that whatever movement to which you are not used to can be the reason for DOMS or Delayed Onset Muscle Soreness. So, if you abruptly decide to go bike riding for 5 to 6 kilometers without having been in practice for a long time, you can look forward to rough muscle pains.

Today we bring you easy solutions for Delayed Onset Muscle Soreness. There are various steps that can be taken to reduce and prevent DOMS.

1. Massage the Muscles: 

One of the tried and tested methods is the trustworthy massage. Try gently massaging the affected area for about 3 minutes. Repeat this at regular intervals if the soreness is not relieved over a period of time.

2. Perform some low-intensity aerobic exercises:

When the pain begins to manifest itself try some low-profound aerobic exercises. But, be careful not to go beyond this one because it could worsen the situation instead of bettering it! This will help increase blood flow to the affected muscles.

3. Preventive measures during your exercise regimen to deal with post-workout pain:

Some small, preventive measures during your exercise regimen can help keep DOMS at bay.

You should always take some time to refresh after a workout. Remember that you are not a machine that can be switched on and off at will!

Avoid jumping full throttle into an exercise routine that is not fit for your level of fitness. Therefore people who are new to exercising can not start with advanced workout routines.

Try to always spend a few minutes warming-up your body muscles. Not only does this help get your muscles ready for the rigorous workout, but also provides them with much needed flexibility, subsequently lowering the probability of DOMS.

Here is a tip when dealing with post-workout pain:

Some mild pain-killers are seen as effective in easing post-workout pain. However, doctors do not recommended them for regular use. For example, non-steroidal anti-inflammatory medication such as aspirin or ibuprofen may relieve pain, but the one thing to remember here is that they do not heal the muscle, they only hide the pain for a period of time. Doctors suggest that by taking medicines, you may infact end up stressing out those muscles more due to the fact that you will not be able to feel the pain anymore. So, heed to pills only as a contingency measure when nothing else works. I personally believe that there is no need for medication when it comes to these types of injuries/pains. I hold strong to believing that the body has the potential to heal/recover  on its own. But, not everybody has the ability to do so due to lack of good healthy feeding of the body.

But the best way to deal with the issue of soreness the day after your first workout session is, to never let it become a one time thing. Once you have started, you should continue to practice exercising daily so that your body may get used to it and as a result you will notice that the pains will become more milder as you progress.

For first timers, it is always rough, but Don’t Give Up! And always remember to consult with your doctor for advice on what exercises are right for you!

Clemdog