There are many factors and reasons that can lead to sore muscles, tiredness and not feeling energized after the first workout. In this article, we will address the top two reasons for workout soreness and how you can avoid them. Plus some of the common FAQs on feeling sore after first workout.
Reason #1: Not Stretching Before and After Workout
The first reason can be attributed to not stretching before or after your workout session. Stretching is an essential part of any workout routine because it helps to increase your flexibility and range of motion, which can decrease soreness by loosening up your muscles before and after your workout session.
Reason #2: Exercise Intensity
The second reason is exercise intensity. If you are just starting out, it’s important that you don’t overdo it because this will only lead to more muscle soreness. If you find yourself feeling too much pain or discomfort during or even after your workout session then this could be a sign that you have injured yourself.
The famous quote “no pain no gain” is only a workout myth. Discomfort on the other hand can go away on it’s own, but pain always is a sign of injury, and must be addressed to a doctor.
What to do if you feel sore after starting a new activity or pushing yourself harder than usual during a workout?
We often feel sore after starting a new activity or pushing ourselves harder than usual. There are many factors that can contribute to this. The most common factor is that the muscles are not used to the workload and need more time to adapt. Another possibility is that there are not enough fluids in our body, which can lead to muscle cramps, stiffness, and soreness.
To avoid these problems it is important to start slow and increase the intensity gradually over time or drink plenty of fluids while doing your workout.
If you are feeling soreness on the next day after workout, then don’t worry. Muscle soreness that arises a day or 2 after exercising is normal for anyone, regardless of their fitness level.
Although it can be a condition of Delayed onset muscle soreness (DOMS), in which case it will require special care to recover from pain and discomfort.
What is delayed onset muscle soreness?
Delayed onset muscle soreness is a condition in which pain is felt 24 to 72 hours after the activity. The pain will gradually increase in severity over time.
Risk factors are high levels of physical activity, age, low fitness level, and previous occurrences of delayed onset muscle soreness.
The most common treatments are rest, ice packs for 20 minutes every 4-6 hours, ibuprofen or other NSAIDs for pain relief, and rehabilitation exercises.
Who get affected from Delayed-onset muscle soreness and why?
Anyone can develop DOMS, even the elite athletes who have been exercising for years.
There are a number of factors that increase the likelihood of developing delayed onset muscle soreness which include:
- Strenuous physical activity
- Medical conditions such as arthritis and joint deformities
- Lack of conditioning
- Excess weight
What causes Delayed-onset muscle soreness ?
Any movement or exercise that you’re not used to can cause DOMS. Starting a new exercise or making the existing ones harder than usual or changing the technique of your weight lifts, or working the muscles in any different way than you are usually used to can all cause DOMS.
How long will Delayed-onset muscle soreness last?
Delayed-onset muscle soreness or DOMS is a form of muscle pain that originates from the eccentric load on the muscles. The pain typically sets in a day or two after the exercise and continues to get better over the following week.
The intensity of DOMS can vary from mild to severe, but it usually goes away within a week.
How can I treat Delayed onset muscle soreness?
Delayed onset muscle soreness (DOMS) is a condition that causes pain and stiffness in the muscles, usually after exercise. It is caused by tiny tears in the muscles that can develop during an exercise session or as a result of natural aging. DOMS can develop as a result of any strenuous activity, not just exercise.
There are many ways to treat DOMS including: taking over-the-counter pain relievers, applying heat or cold therapy, stretching, icing the area and using compression garments. Here are some tips on how to treat each type of muscle soreness:
Heat therapy can be used to reduce inflammation and speed up recovery time. Heat therapy could be applied with a hot bath or by using a heating pad for 20 minutes at a time at least twice per day.
Counter Pain Relievers:
Since delayed onset muscle soreness is a common condition for people who do intense physical activity, it is important to find ways to manage this condition. One way to do so is by using counter pain relievers.
Delayed onset muscle soreness typically occurs two days after intense physical activity like weightlifting or running. It can cause pain and discomfort. Some symptoms include tenderness, swelling, and weakness in the affected area of the body. The good news is that there are many treatments for this condition, including taking an over-the-counter NSAID like ibuprofen.
Icing the area and using compression garments:
Icing the area, or Cryotherapy, is a method that relieves muscle soreness. Using cold therapy to reduce pain and swelling in any injured area is believed to limit blood flow and inflammation. The ice will also numb the nerve endings so the person can tolerate more pressure on their muscles.
Compression garments, on the other hand, are used to relieve delayed onset muscle soreness in a way that they work by providing constant pressure on the sore area which increases blood flow through it – reducing pain and swelling.
Some other solutions can be: rest, pain killers and massage.
How to prevent delayed onset muscle soreness?
The following are some strategies to help prevent DOMS:
- not doing any new exercises.
- warming up before exercising.
- stretching muscles after exercising.
- using ice packs on sore muscles.
- sleeping for 8 hours each night.
- eating well-balanced meals that provide enough calories for activity level.
Can I continue exercising with delayed onset muscle soreness?
If you have muscle soreness only in one area of the body and it’s not accompanied by swelling or pain when you use that area, then it may be worth continuing to exercise.
But that’s not a one size fits all answer. There are a number of factors that can affect how you feel after exercise, including the type of exercise, your fitness level, how often you exercise, and your age. You should also consider any additional symptoms before deciding whether to continue exercising or not.
Will I keep getting DOMS?
Not in the same way. The next time you perform the same exercise on a same intensity, there will be lesser muscle tissue damage, lesser soreness, and a faster recovery than what you have already experienced once.
But if you took a long break from working out, there is a higher chance that you will experience the same DOMS again.