Sore muscles after exercising Sore muscles after exercising

Sore muscles after exercising

Before 16 February, 2018 Maria Clara Restrepo E.

Exercising can cause people to have sore muscles, especially if you are doing a new workout or if you are increasing the intensity of a workout.

When people choose to exercise on a regular basis, they may experience muscle pain either minutes after exercising or tightness about 12 hours after. People may also feel they have sore muscles between two or three days after exercising.

When muscles hurt immediately after exercising, this is referred to as acute pain. When muscle pain occurs hours to days after exercising, this is known as late onset pain. Both types of pain are normal, as long the pain is not produced by overworking a muscle.

According to the U.S. National Library of Medicine, the abrupt exertion of a muscle can cause a microscopic tear in muscle tissue, leading to pain or stiffness. The following are some tips to help reduce this pain:

  •        Massage your muscles
  •        Rest
  •        Use ice to reduce inflammation
  •        Use heat to help increase blood flow to the muscles
  •        Take over-the-counter pain relievers

It is also important to take preventative measures before, during and after your workout:

 Warm up. Go for a light to jog or an easy bike ride, jump rope or do light weightlifting. These exercises are recommended to help warm up your muscles.

Drink water. Water helps control body temperature, keeps your joints loose and brings nutrients throughout your body to be used for energy.

Take breaks. Wait approximately 48 hours before exercising the same muscle groups.

Cool down. Stretching after doing exercise is important. Muscles are relaxed and more flexible when they are warm.

It is important to make progress with your workout; however, this process takes time. Increase the amount of weight you lift or how hard you run in increments.

Also read:

Warmups: The way to avoid injury

Exercise your bones the right way (article in Spanish)