30 minutes of daily activity heat up your metabolism and keep your body burning calories. That’s why Food system recommends regular exercise as an essential part of your weight loss plan. But if you’re just starting a new exercise program, or if you’re exerting yourself more than usual, you may feel sore muscles – perhaps enough to skip a day or two of activity.
The cause of sore muscles
According to the American Council on Exercise (ACE), there are two types of muscle soreness that correlate with physical activity. “Immediate sore muscles subside quickly and is the pain you feel during or immediately after training. Delayed muscle soreness signals a natural adjustment process that the body initiates after intensive training. “2
Delayed muscle soreness (DOMS) occurs about a day or two after a workout and usually goes away in 72 hours, ACE says. This is a common experience for people who exercise, both new and seasoned exercisers
Researchers suspect that DOMS is caused by microscopic tears in the connective tissue around the muscle that occur during “eccentric exercises”. If you’re trying a new type of exercise, working out longer or more frequently, increasing your intensity, or a beginner just starting out with an exercise routine, you may experience DOMS at some point during your fitness journey
Please note that there is a difference between normal muscle soreness and pain due to injury or overuse. The pain you are feeling should not be prevented from doing everyday activities or lasting more than 72 hours. You should also feel no pain during or immediately after exercising.5 Sharp or stabbing pain that continues to worsen over the next few days is an indication of an injury and should be evaluated by a doctor. Talk to your doctor if you have any questions or concerns about sore muscles.
Should you exercise with sore muscles?
So, should you exercise when your muscles are sore? The answer is different. Exercise can actually help reduce muscle soreness, according to the National Kidney Foundation. “The best way to relieve sore muscles is to do some gentle exercise like walking or light stretching. It may seem absurd, but the more you move, the faster the discomfort disappears! ”They explain.5
Performing low-level exercise movements that are similar to the movements that caused the sore muscles can help DOMS, according to the ACE Physical Therapy & Sports Medicine Institute. This improves blood flow to the muscle while helping to decrease pressure and fluids
“Whether or not you should deal with this type of pain is a difficult answer. If you have only slight pain,. . . It’s probably okay to do a lighter workout. Some physical activity can even help reduce the pain, ”says the Cleveland Clinic. “If your DOMS is a little more painful, it is best to avoid strenuous exercise until you are no longer in pain.” 7
The University of Virginia emulates this advice, saying that “Whether or not you should exercise when you are sore depends only on how sore you are.” It’s okay to be a little stiff or sore, but if your pain worsens or you limp and are unable to walk normally, decrease your intensity
Prevent muscle soreness
Are you ready for good news? Repaired muscles adapt so they are less prone to small tears in the next exercise
According to ACE, the best method of preventing DOMS is “the gradual progression and conservative increase in intensity, frequency and duration” .2
If you are new to the sport, start with lighter weights. Gradually increase the intensity and frequency of your workouts over time. If you are a seasoned athlete but want to try something new, take extra caution by also starting gradually. A warm-up exercise before an intense workout can also be helpful, as this increases blood flow and prepares the muscles for the exertion
Another, less conventional way to potentially reduce DOMS after exercise? Turmeric! The spice that makes mustard yellow, turmeric, has been shown to reduce inflammation in our bodies, according to research in the journal Physical Activity and Nutrition. “In summary, while there have been conflicting results regarding the effects of curcumin supplementation on DOMS, people who are new to exercise, return to exercise, or are looking for gradual improvements in their exercise programs, use curcumin supplementation as a method.” of nutritional intervention to reduce post-exercise DOMS, ”the researchers conclude.9
Turmeric is available as a root to grate yourself or as a powder in the spice department of the grocery store. You can add it to smoothies or try our delicious one Recipe for garlic-ginger chicken bites! >
Relief from sore muscles
“To date, a therapy has yet to be identified that will consistently relieve delayed muscle soreness,” says ACE.2 According to the American College of Sports Medicine, you may be able to reduce the symptoms of DOMS with standard treatments. However, there is very little evidence that these methods speed recovery
“If the primary goal is to relieve symptoms, treatments like ice packs, massage, tender point acupressure, and oral pain relievers can help relieve pain,” they explain. “It is important to know, however, that pain reduction is not recovery. Rather, these treatments can only be effective in reducing the symptoms of pain, but the underlying muscle damage and impaired function may persist. “
* The information is not intended or implied as a substitute for professional medical advice, diagnosis, or treatment. Talk to your doctor if you experience sore muscles or pain and before starting a new exercise routine or diet.