An aching body and sore muscles are common symptoms that beginners experience upon starting a workout program. Seasoned athletes are just as susceptible to sore muscles as beginners, so you should not be discouraged from continuing your exercise program. While there are no measures that can prevent post-exercise soreness, things like stretching, hydration, a proper warmup and consistency in exercise can help to ease discomfort and reduce the symptoms as you continue to exercise.
Cause
Muscle soreness usually begins about 12 to 48 hours after an individual performs physical labor that his body is not used to. According to the American Council on Exercise, this condition, known as delayed-onset muscle soreness, is thought to be caused by microscopic tears in muscle fibers. Experienced by both seasoned athletes and exercise novices, it typically goes away on its own in a few days or weeks after onset.
Treatment
If you are experiencing DOMS, MayoClinic.com suggests that you continue exercising at a moderate level, but be cautious not to push your body too hard because you may increase your risk of injury. Stretching won't relieve sore muscles once DOMS has set in, but you should incorporate it into your exercise program to improve blood flow to the muscles. Some also find that massage is an effective soothing and coping method with DOMS. If your pain persists, take over-the-counter pain relief medication.
Prevention
According to ACE, no specific therapy has been found to date that can prevent or decrease the effects of DOMS. Beginners of an exercise program should apply the rules of gradual progression and conservative increases in intensity, frequency and duration to reduce the chance of experiencing DOMS. In addition, beginners should exercise with light weights, two or three times a week for one or two months, then gradually build upon their regimen. Begin each workout with a five- to 10-minute warmup, and include a cooldown and stretching afterward. Take breaks if you need them, and drink plenty of water during and after your workout.
Considerations
If you are new to an exercise program, Sportsinjuryclinic.net advises that you gradually ease into your routine. Your body needs time to adjust and adapt to new activity. Jason Blackham, M.D., at the University of Iowa Hospitals and Clinics advises that as you continue with your workout program, prevent injury by increasing either your intensity or duration of exercise by no more than 10 percent each week. You may also need to re-evaluate your exercise program and make adjustments according to your physical abilities and fitness level.
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