So its a new year, fresh start and you’ve decided to do a new fitness training program. You do your first session, feel great afterwards but the next day your muscles are in agony, you’re probably thinking….
What is it?
Have I injured myself?
Did I do something specific that caused it?
What can I do to ease the pain?
What is it, have I injured myself?
Muscle soreness, or delayed onset of muscle soreness (DOMS) is perfectly normal after a training session, it usually occurs anywhere between 12-72 hours after the session, It’s usually worse within the first 2 days and will generally subside in the days to follow., which can last up to 7 days.
Did I do something specific that caused it?
Everyone who trains will suffer from DOMS at some point whether you are a complete beginner or trained athlete. Muscle soreness usually occurs following a new training program, new exercises/activities or an increase in the intensity and/or duration of training. More specifically concentric movements which is when the muscle lengthens as it contracts, has been shown to one of the major culprits of DOMS. Eccentric contractions of the muscle occurs typically during slow and controlled movements, lowering weights or downhill running, for example. Causing tiny tears in the muscle fibres, which may or may not cause swelling of the muscle again causing pain to the area.
What can I do to ease the pain?
There is no absolute way to ease the pain, stretching after your training session may minimise the effects however, there is conflicting research to support this. The following tips may help take the edge off your pain.
Foam Rolling will work similarly to a massage by helping to lengthen out muscle fibres and break down scar tissue. This promotes blood flow to muscles and helps them to relax and can speed up recovery time.
Rest and ice may also reduce soreness.
Active Recovery, performing light aerobic activity in the days following an intense workout has been found to promote blood flow to muscles, reducing pain.
Take an anti inflammatory such as an ibuprofen wont help the muscle recover any quicker but may reduce pain.
Remember this is a normal process muscles go through and is necessary for the muscles to adapt and get stronger, don’t let it prevent you from training, “No Pain, No Gain”!