Delayed Onset Muscle Soreness – What is it and how can you prevent it?

Delayed Onset Muscle Soreness – What is it and how can you prevent it?

 

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This is an article written by one of our personal trainer, Luke Burles. He is a personal trainer at World Gym Burpengary.
 
 
Are you aching after a hard workout?
 
A common misconception is that sore muscles are a sign of an excellent or awesome workout, and its proof that your body is making changes in a good direction. However, it helps to know why you get sore muscles in the first place.


 
Why You Get Sore Muscles
 
When you exercise intensely, that can cause micro-tears in your muscle tissue, which leads to delayed onset muscle soreness, or DOMS. This typically develops 12 to 24 hours after a tough workout and can last two or three days. The most common symptoms of DOMS include
 
slight swelling
stiffness
reduced range of motion in the affected joints
increased tenderness and reduced strength in the affected muscles
 
 
What It Really Means
 
Sore muscles and a quality workout/program don’t always go hand in hand.
It usually means that you just pushed yourself too hard or that you’re doing unfamiliar exercises.
 
You can feel the burn while your muscles recover and rebuild. BUT, if you take the right steps after your workout, you can go hard without paying the price.
 
 
How to Prevent It
 
Here are my top 3 easy ways to prevent post-workout pain:
 
#1 Stretch
 
Stretching is your first line of defense after a good workout. When you train, your muscles contract, and the muscle fibers get shorter. Lengthening them after a workout promotes mobility and can lead to a more thorough recovery, it certainly won’t hurt, especially if your flexibility is limited.
 
#2 Get Some Heat
 
Heat increases circulation, especially focused heat like that of a sauna, making it a powerful recovery tool between workout days.
 
#3 Keep Moving
 
The last thing you want to do when everything hurts is to move, but that’s exactly what you need to do.
 
Our resistance band stretch workouts are designed to help your body work out kinks and soreness. They can be used anytime you need them, can’t be done too often, and always leave you feeling much better than before you started.
 
If your program doesn’t have a recovery workout, a gentle yoga class or going on an easy hike are good options.
 
For more tips about health, fitness, and nutrition, visit the Aussie Supps Nutrition Hub in-store. We have our in-house, qualified nutritionist to take care of your health and diet needs. For bookings and more info, check out our Contact Us page, chat with us on Facebook, or email us at info@aussiesuppsnutritionhub.com.
 

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