Indoor cycling is a great way to burn calories, get the heart beat racing and build up a good sweat. But, if you overdo it, especially your first time around, your muscles won't be too happy. The most common cause of sore, painful muscles is delayed-onset muscles soreness, or DOMS. The good news is the pain from DOMS usually goes away after 72 hours although it can last up to seven days. If your muscle soreness lasts more than seven days, consult a doctor.
Delayed-Onset Muscle Soreness
The pain from DOMS usually starts 24 to 48 hours after your workout and can last up to seven days, although it often goes away after 72 hours. In addition to pain, DOMS can also present with symptoms such as muscle tenderness, loss of strength, stiffness and swelling. No one is exactly sure what causes DOMS, but the most recent theories suggest it is the result of micro tears in the fibers of the muscles. DOMS primarily occurs in beginning exercisers who over exert themselves or who have taken a long break from exercising and start again. More seasoned athletes can suffer from DOMS if they increase the intensity or duration of their workout too quickly.
Treatment
There is no particular treatment that has been found to consistently soothe DOMS, but some therapies have been found helpful if applied right after exercise. Non-steroidal anti-inflammatory drugs, such as aspirin or ibuprofen, may offer some relief from the pain but should be used sparingly due to adverse affects on the gastrointestinal tract. Massaging the muscles and soaking in a hot tub may offer some relief and soothe the muscles temporarily. According to Clayton South at BodyBuilding.com, taking enzymes, such as trypsin, bromelain, chymotrypsin and papain, can help alleviate the inflammatory response brought on by DOMS. Plant sterols can also help. Consult a doctor before taking any sort of supplements. Working out with DOMS won't damage your muscles, but it is best to rest until the pain subsides.
Prevention
The best way to treat DOMS is by doing what you can to avoid it. Performing a warm up before exercise can help alleviate any symptoms of DOMS if it occurs, according to researchers at the University of New Mexico. In the case of indoor cycling, warming up on the bike for 10 to 15 minutes can help get the blood flowing and warm the muscles to prepare them for more vigorous activity. Stretch the muscles of the legs, especially the quadriceps and calf muscles, after warming up. If you are just beginning an indoor cycling regimen, start slowly and build your way up to more vigorous activity. Take breaks or slow your pace if you find you are getting tired or too out of breath during class. It's not necessary to keep up with everyone else at the expense of muscle soreness.
Considerations
DOMS is the most common cause of pain after a workout, but there can be other issues that are responsible for your pain. Injury, medical disorders and prescription medication can also cause muscle soreness. Consult a doctor if you suspect injury or are taking any medications, especially statins. If the pain lasts more than seven days, consult a doctor as well; an underlying medical disorder could be the problem. According to sports coach Brian Mac, improper posture and a bike that doesn't fit properly can cause injury or pain. Discuss proper form with your class instructor. Make the correct settings on the bike for your size and weight. If your muscle soreness is accompanied by any other symptoms, such as fever or stiff neck, seek immediate medical attention.
References
- Cycling Performance Tips: Exercise Induced Muscle Pain, Soreness And Cramps
- University of New Mexico: Treating And Preventing DOMS; Johndavid Maes, and Len Kravitz, Ph.D.; 2003
- American Council on Exercise: Don't Be a Sore Loser
- Brian Mac Sports Coach: Cycling - Importance of bike set-up
- Mayo Clinic: Muscle Pain -- When To See A Doctor
- BodyBuilding.com: DOMS -- Prevention And Treatment; Clayton South
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