TIPS TO PREVENT PAIN AFTER WORKOUT AND SPORTS ACTIVITIES.

Have you ever felt that soreness in your muscles a day or two after a workout? That’s Delayed Onset Muscle Soreness or DOMS for short. It’s your body’s way of telling you that you’ve been pushing yourself and your muscles are recovering from the strain. You see, when you work out, you’re causing small tears in your muscle fibres. And it’s during the recovery process that your muscles repair and rebuild themselves, becoming stronger in the process. So, next time you feel sore after a workout, don’t worry – it’s just your body adapting and getting stronger. Just make sure to stay hydrated, stretch, and take it easy for a few days to let your muscles recover. And before you know it, you’ll be back to crushing your workouts like a champ!

Delayed Onset Muscle Soreness, or DOMS, is that feeling of stiffness and pain you get in your muscles a day or two after a workout. It’s your muscles’ way of telling you that they’re recovering from being pushed to their limits. DOMS is caused by small tears in your muscle fibers that occur during exercise, and it’s a normal part of the muscle-building process. So, if you’re feeling sore after your workout, don’t worry – it’s just your muscles telling you they’re getting stronger! Just make sure to stay hydrated, stretch, and take it easy for a few days to let your muscles recover. With a little rest and patience, you’ll be back to your normal self in no time.

Delayed Onset Muscle Soreness (DOMS) is a type of muscle soreness that occurs a day or two after engaging in physical activity, especially if the activity is new or involves a muscle group that you don’t normally use. DOMS is caused by small tears in the muscles that occur as a result of the increased strain and is a normal part of the muscle-building process.

Symptoms of DOMS can include muscle stiffness, tenderness, and swelling, as well as reduced range of motion and strength. The soreness is usually worst 24 to 48 hours after the activity and can last up to a week.

To manage DOMS, you can try the following:

Stay hydrated: Drink plenty of water to help flush out waste products and reduce inflammation.

Apply heat or cold: Applying heat or cold to the sore muscles can help reduce inflammation and soreness.

Take nonsteroidal anti-inflammatory drugs (NSAIDs): Over-the-counter NSAIDs such as ibuprofen or naproxen can help reduce inflammation and soreness.

Massage the muscles: Gentle massaging of the sore muscles can help reduce stiffness and improve circulation.

Stretch the muscles: Stretching the muscles can help improve flexibility and reduce soreness.

Get plenty of rest: Getting plenty of rest and allowing your muscles to recover can help reduce soreness and speed up the healing process.

It’s important to remember that DOMS is a normal part of the muscle-building process and should not be a cause for concern. However, if you experience severe or persistent muscle soreness or other symptoms that concern you, it is a good idea to consult a healthcare professional for further evaluation and treatment.

Dr. Aayush Shrestha
Orthopedic and Spine Surgeon
Grande International Hospital|
Kathmandu, Nepal