Strenuous or prolonged exercise can fatigue your muscles and lead to symptoms associated with a muscle pain. Pain may occur during exercise or hours later due to a condition known as delayed-onset muscle soreness, also called DOMS. This muscle soreness occurs in response to physical exertion and may be due in part to the presence of lactic acid in your muscle fibers. Although it is a common and normal response to exercise, certain practices can help reduce this type of discomfort.
Occurrence
Controversies regarding the cause of muscle soreness during and after exercise exist within the medical and sports communities. Possible causes include a buildup of lactic acid in the muscles and the presence of small tears in the muscle fibers. Muscle soreness usually occurs immediately or within about 24 to 48 hours after exercising and generally lasts no longer than 72 hours. Both seasoned athletes and people new to the exercise arena can experience this condition after exerting the muscles beyond their usual capacity.
Training
Proper training can help prevent muscle soreness. Gradually beginning a new exercise or sport may help minimize the risk of soreness. Warming up prior to exerting your muscles increases the temperature in the muscle fibers and may help improve muscle function by creating greater elasticity. Warming up the muscles also helps prevent injuries during intense activities.
Treatment
Common treatments for muscle soreness include massage and cryotherapy. These treatments may provide temporary relief during the recovery period. Cryotherapy involves icing the sore muscles periodically, while massage may help increase circulation and help soothe and relax your sore muscles.
Medication
Nonsteroidal anti-inflammatory drugs, commonly called NSAIDs, are often the first line of treatment in reducing the pain and swelling that accompanies muscle soreness due to exercise. Although NSAIDs will not shorten the recovery time, they may help alleviate some muscle discomfort. Aspirin and ibuprofen are types of NSAIDs. Follow the dosing instructions on the package and begin this type of treatment as soon as possible to provide the most benefit. These medications may not work for everyone and can cause side effects, such as gastrointestinal distress.
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