Delayed-onset muscle soreness, also known as DOMS, develops 24 to 48 hours after strenuous exercise. The muscle pain can range from mild to severe. The exact cause of DOMS is unknown, but it seems that microscopic muscle tears that occur when the muscle lengthens as it contracts causes the muscle aching and tightness. You may not get rid of DOMS once it sets in; however, you can minimize the pain and prevent it from occurring in the future.
Step 1
Take an over-the-counter nonsteroidal anti-inflammatory drug, such as ibuprofen. Ibuprofen relieves pain and stiffness by stopping the body's production of the substance that causes pain.
Step 2
Stretch to increase your range of motion and increase blood flow to the injured muscles. Warm your muscles prior to stretching with light aerobic activity.
Step 3
Alternate between a hot and cold bath to reduce the symptoms of DOMS. You can also alternate between applying a heating pad and ice pack to the affected muscles.
Step 4
Evaluate your symptoms in one week. If you are no longer experiencing pain, resume exercising. Delayed-onset muscle soreness usually disappears within 72 hours, but if it lasts longer than a week, consult your doctor.
Step 5
Warm up prior to working out and finish your routine with a cool-down and stretching session.
Tips and Warnings
- Slowly increase the intensity of your workout. The intensity and duration of your workout should not be increased by more than 10 percent per week. Once DOMS is induced, you should not experience this type of soreness again until you increase the intensity of your workout. Use lotion while massaging your muscles.
- Sharp pain that occurs during your workout usually signifies an injury. If this occurs, rest the muscle, ice the affect area, compress the injury and elevate the area. If you do not experience relief within a few days or the pain is severe, contact your doctor. Using ibuprofen increases your risk of heart attack, stroke and ulcers of the stomach or intestines.
Things You'll Need
- Nonsteroidal anti-inflammatory drug
- Heating pad (optional)
- Ice pack (optional)
- Lotion
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