Monday, 2 January 2017


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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 .                                             


  • Proper hydration
  • Adequate pre and post workout nutrition
  • Warm up properly
  • Regulated progression of training
  • Cool down sessions        

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