How do you cure soreness

Muscle soreness after exercise also referred to as delayed-onset muscle soreness, or DOMS signals that you caused damage to your muscle tissues, according to the definition from the American College of Sports Medicine. When this damage, or micro-tearing happens, your body initiates the repair process by triggering inflammation at the injured site, explains Shawn Arent, PhD, CSCS , professor and chair of the department of exercise science and director of the sport science lab at the University of South Carolina in Columbia.

Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr.

Arent explains. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for creating higher levels of damage and — by extension — soreness. Think: walking or jogging down a hill, or the lowering motion during a biceps curl or chest press.

Your muscles typically sustain greater damage during these types of movements than during concentric exercises ones where your muscle is working as it is shortening. Muscles face a lot of stress during both types of movements, but fewer muscle fibers get recruited to carry out eccentric contractions versus concentric ones such as curling a dumbbell or pressing weight overhead , according to a review published in the May issue of Frontiers in Physiology.

Having torn, inflamed muscles may sound bad — and we certainly want to minimize inflammation in our normal daily lives, as past research has shown chronic inflammation contributes to many chronic diseases — but some degree of inflammation can be an important signal for muscle growth and repair, according to Arent. And you probably want the soreness to go away so you can get back to moving and living pain-free. Schroeder says. You may have heard that stretching before your workout can help prevent injury and soreness.

However, stretching your muscles before you exercise is probably not a good idea. A Cochrane review of 12 studies that looked at how stretching before or after a workout affected muscle soreness later on consistently found that stretching did not have an effect on muscle soreness within a week after a workout.

Some evidence suggests a dynamic warmup immediately before a workout could reduce muscle soreness up to two days later, but the reduction in soreness seen in the research has been very small. Finding it tough to exercise in the winters?

Ways to boost your workout motivation and endurance. Exercises to build stronger muscles in your 40s and 50s. Can eating too many oranges lead to side effects? AVOID buying foods that have these words on the label. Yellow ghee vs white ghee: Which is healthier? Saffron may protect against cancer and 5 other health benefits to reap. Nutritionist shares three drinks to combat the effect of pollution.

We bet you are making these five common mistakes while having water. The type of abuse that is the most difficult to detect and heal from. Dementia vs Alzheimer's: What's the difference between the two mental health conditions. The 2-minute mental health workout to increase your productivity. Shared Psychotic Disorder: The explanation behind the Burari deaths. Mars Transit into Libra: What each zodiac sign can expect.

Ready to head back to theatres? How to stay safe while watching movies. The four most common weight loss myths. Weight loss story: " I did cardio and weight training 5 days to lose 44 kilos". Weight loss story: "At 28, I weighed more than my mother and this is how I lost weight".

Stomach cancer. Whooping cough. Count: We have sent you a verification email. To verify, just follow the link in the message. Created: Feb 5, , IST. A rigorous workout routine at the gym comes with a price that all has to pay- muscle soreness. Pain in the muscle is common after exercise or rigorous sports activity, but if your muscle remains sore every day, then you should worry about it.

It is important to know that muscle soreness can happen to both adult and kids. Depending on the severity and cause of the soreness, the situation can cause mild to extreme discomfort. Soreness of muscles normally gets healed on its own after a few days, but if it doesn't, you can try some simple home remedies. Comments 0. Department of Physiotherapy. Please do not disregard the professional advice of your physician.

Sharing is caring! Sign up today! Please enter a valid email address. Trending Now. You May Also Like. Facebook WhatsApp Email Us share. All Rights Reserved. Singapore General Hospital.

Changi General Hospital. Sengkang General Hospital. KK Women's and Children's Hospital. National Cancer Centre Singapore. National Dental Centre Singapore. National Heart Centre Singapore. National Neuroscience Institute. Singapore National Eye Centre. SingHealth Community Hospitals. SingHealth Polyclinics.