Feeling muscle pain after a workout is very common — especially if you are new to exercising or have tried a new workout. This pain is usually nothing to worry about. In fact, it means your muscles are getting stronger.
In this blog, you’ll learn why you get sore muscles after working out, how long the pain lasts, and how to recover faster.
Why Do Muscles Hurt After Exercise?
The muscle pain you feel after exercise is known as DOMS, which stands for Delayed Onset Muscle Soreness. This usually starts 6 to 24 hours after your workout and can last for a few days.
Causes of DOMS:
- Doing a new workout or increasing intensity
- Doing strength training or heavy lifting
- Doing eccentric exercises (like lowering a weight slowly or running downhill)
When you challenge your muscles in new ways, tiny tears occur in the muscle fibers. This is what causes soreness. But don’t worry — your body repairs these tears and makes your muscles stronger.
How Long Does Muscle Pain Last?
In most cases, muscle soreness lasts 2 to 3 days. Sometimes it can last up to 5 days, especially after intense workouts. If the pain continues for more than a week or gets worse, it’s best to consult a doctor or physiotherapist.
Tips to Reduce Muscle Pain After Workout
Here are simple tips to feel better and recover faster:
1. Rest and Recovery
Give your body time to heal. Avoid doing the same intense workout two days in a row.
2. Stay Active
Light activities like walking or stretching can help reduce soreness.
3. Apply Ice or Heat
- Use ice packs if there is swelling.
- Use heat pads to relax tight muscles.
4. Stay Hydrated
Drink plenty of water to flush out toxins and keep your muscles hydrated.
5. Eat Protein-Rich Foods
Protein helps repair muscle fibers. Include eggs, nuts, fish, chicken, or plant-based proteins in your meals.
6. Massage or Foam Rolling
Gentle massage or using a foam roller can help improve blood flow and ease pain.
Can You Still Workout With Muscle Pain?
Yes, but it’s better to do a light workout or focus on different muscles. For example, if your legs are sore, you can train your arms or do some yoga.
Avoid pushing through severe pain, as this can lead to injury.
FAQs
1. Is it normal to have sore muscles after every workout?
Yes, especially if you’re doing new or intense exercises. Over time, your body will adapt and soreness will reduce.
2. Should I skip the gym if my muscles are sore?
It’s okay to work out with mild soreness, but avoid training the same muscle group again too soon.
3. How can I prevent muscle soreness?
- Warm up before exercise
- Cool down after workouts
- Gradually increase workout intensity
- Stay hydrated and eat well
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