Delayed Onset Muscle Soreness(DOMS)
is known as Muscle Fever. After intense, unfamiliar, strenuous exercise pain
and stiffness occurs in muscles peaking as long as a day or two later.Muscle
soreness symptoms are severe, 24-72 hours after the strenuous exercise.
Measures to relieve muscle soreness
No specific
treatment but few below mentioned measures can relieve symptoms:
- Rest – rest to the affected muscle helps to relieve pain and helps in the fast recovery of affected muscle.
- Hot and Ice Packs - muscle circulation and recovery can be accelerated by applying an ice pack for 15 minutes followed by a hot pack for another 15 minutes and back again.
- Gentle massage-It will relax the muscles and also helps in speedy recovery
- Hydration-muscle soreness recovers fast by drinking more water as it flushes out toxins causing soreness of muscles.
- Warm bath-Taking bath with warm water relaxes the tight muscles and also increase circulation.
- Proper nutrition- a balanced diet is necessary as deficiency of nutrients can delay recovery of muscles.
- NSAIDs- are used to decrease pain .
Prevention
- Proper hydration
- Adequate pre and post workout nutrition
- Warm up properly
- Regulated progression of training
- Cool down sessions
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