Aches and pains from exercise are common, especially if you are new to working out. Based on the exercises you're doing and your intensity, your muscles can sometimes be sore after you're done. The best way to treat aches and pains is to be aware of the types of exercise you perform and to take plenty of time to rest before you jump back into a routine.
Causes
Muscle soreness is normal if you are doing lots of strength training, cardio or yoga. When you exercise, your muscles go through quite a bit of physical stress and suffer micro tears within the muscle fibers. These micro tears cause inflammation within the muscle fibers, which can cause aches and pains. Sometimes exercise can cause more severe pain, which can be due to overuse of muscles or even injury. Anyone can experience aches and pains from exercise, from beginners to bodybuilders. However, aches and pains are more common in beginners and those who are increasing the intensity of their workouts. And anyone is susceptible to injury.
Time Frame
Though normal aches and pains should be minor, they may increase in intensity within the next few days after exercise. Soreness is a sign your muscles are rebuilding and adapting to the exercise. Normally, aches and pains from exercise become more prevalent 24 to 48 hours after you exercise. This is called delayed onset muscle soreness, or DOMS. A few days after you exercise, the aches and pains should disappear. If you take a lot of time off between exercise, you could experience more frequent DOMS, but the more you exercise, the more your muscles will adapt and be less sore. An injury can be felt at any time.
Treatment
The most common way to treat normal aches and pains from exercise is to rest. Taking time off helps ease DOMS and allows the muscle cells to use protein to rebuild tissue. While you are resting, alternate between ice and heat therapy, massage and gentle stretching to help alleviate DOMS more quickly. Light exercise such as walking can also help the soreness because the motion keeps the muscles from becoming too sore and movement helps the blood keep circulating to the muscle. Pains that don't ease in a few days may require medical attention.
Warnings
Slight aches and pains are common and even expected when you begin or return to exercise. Severe pain, swelling or irritation and redness of the muscles are not. Also, if you return to your exercise routine while experiencing DOMS, you may need to work at a lower intensity to accommodate the temporary loss in muscle strength. Overworking your muscles before they are healed can lead to a muscle strain or tear. This can happen when you return to exercise too soon or return to your same intensity level too quickly. To avoid overuse injuries, rest properly or use lighter weights or do a gentle yoga routine or less strenuous cardio.
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2009
- "Bodybuilding Anatomy"; Nicholas Evans; 2006
