Often, after doing exercise, we feel soreness in various parts of the body, such as muscles, joints, and even our bones. This can make us feel uncomfortable and difficult to move, even to do daily activities. Don't worry, though, as this is a common and normal symptom after exercise, known as Delayed Onset Muscle Soreness (DOMS) or muscle spasms.
DOMS usually occurs after intense physical exercise or when you do a new type of exercise, you are not used to. These symptoms usually appear within 24-48 hours after exercise and can last several days.
Causes of DOMS
The main cause of DOMS is damage to muscle tissue during exercise. When you exercise, the muscles experience stress and strain, which triggers microscopic damage to the muscle fibers. During the recovery process, the body repairs this damage and stimulates the growth of stronger muscles. However, during this repair process, there is inflammation and increased fluid within the muscle tissue, which causes pain and stiffness in the area.
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Tips to avoid DOMS
DOMS can be reduced in several ways. The first is to warm up and cool down properly before and after exercise. This can help you prepare your muscles for movement and reduce the risk of injury. In addition, it is also important to gradually increase the intensity and duration of exercise so that the muscles in your body can adapt to increasingly difficult, complicated exercises.
You can also reduce pain and stiffness by taking several actions, such as cold compresses on the sore area, a warm bath, and light stretching. It's also important to stay active even if you feel sick because light physical activity can help speed up muscle recovery.
However, if the pain and stiffness you are experiencing are severe and last more than a few days, it is best to consult a doctor or exercise professional for proper diagnosis and treatment.
Here are some factors that can cause pain in the muscles after exercise. While muscle pain usually doesn't require serious medical treatment, it's best to consult a doctor immediately if it lasts more than a few days or occurs alongside other symptoms such as swelling, redness, or fever.
Hope it helps!