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Muscle pain is a common complaint that is suffered by the majority of people, once they are finished up with their particular workout session. There are a few different names that represent muscle pain as Muscle soreness and DOMS. Muscle pain is an entirely different phenomenon than Muscle Strain.
A muscle strain is a situation, which occurred due to damage of muscle or tear of the muscle. If you continue exerting pressure on that particular muscle, you ultimately impose the risk on surrounding vessels that cause bleeding and bruising.
Causes and Symptoms of Muscle Strain
It’s paramount to realize the causes and symptoms of muscle strain, ignoring muscle strain or thinking it as temporary pain can be harmful to your muscles in the long run. Few symptoms of a muscle strain include swelling, feeling pain even if you are not performing any task and weakness of the muscle. So, must aware of these symptoms. Seeks the doctor’s attention if the pain persists for longer than a day.
Understanding DOMS – Muscle Soreness after a Workout
DOMS means delayed onset muscle soreness. This muscle pain is not only particular to those people who like to go to the gym but also everyone who involves in any exercise program or workout plan can suffer this pain. DOMS usually occurs when you begin exercising, change your workout routine, the intensity of exercise and even time duration. At the start, muscles are not used to the new workout routine, but once you keep going with the same workout routine, you will get relief after a couple of days. This muscle pain starts appearing after 24 hours and lasts up to few workout sessions, but if it keeps going then, you may need to concern with your Gp.
Muscle Soreness relates to the repetition of one muscle by engaging in any physical activity over and again. There are different names of muscle soreness such as muscle injury, muscle cramps, muscle ache, muscle sickness, muscle tenderness, muscle strain and illness all are used in the same sense and having same meanings. People exactly should know whether they are in pain or having muscle soreness because if they are in pain and start treating of muscle soreness then they do not get benefits from that particular treatment.
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Reasons of Muscle Soreness after a Workout
Reasons of muscle soreness include
- Too much exercise (strenuous exercise)
- Extended periods of standing
- Continuous sitting on the desk for long hours because of job nature
How to Avoid Muscle Pain
Stretches and warm up can also be helpful to reduce this muscle pain. You need to ponder on a stress relieving exercises such as yoga. Treatments, like ice packs, massage, anti-inflammatory drugs can be effective but still, it’s not a 100 percent accurate method. Avoid high impact exercises and take a rest for a couple of hours, could be the best option. If muscle pain is getting worse then better to quit the exercise for a couple of days.
Ice or Hot Treatments for Muscle Soreness after a Workout
As we all know a right treatment produces useful results. If we diagnose any symptom regarding a particular disease the other step always get more important that is what kind of treatment should be for that disease?
Similarly, in the case of muscle soreness, it is important to choose a right treatment that is when to start ice method and when should prefer heat method?
If you have achy muscles, you can consider both approaches but a time factor cannot ignore. The best approach to go straight away is Ice approach to get rid of this situation. Swelling and inflammation only reduce under cold conditions.This ice method can use for two days by applying ice and cold pack for 20 minutes after every 4 to 6 hours. After 2 or 3 days, you can look into a hot approach that is helpful in relaxing muscle soreness.
Tips for Getting Rid of Muscle Soreness after a Workout
Muscle soreness can avoid if you follow these simple tips
- Soaking in a bath with Epsom salt
- Keep hydrated pre and post workout.
- Do not skip any training after being sore muscles.
- Pre and post stretches should be part of your exercise program.
- Similarly, warm up is also essential for any workout.
- Stay hydrated can reduce the injuries and muscle pain.
- You can soothe your sore muscle by stretching (using a foam roller), rest and sports massage.
If anyone feels muscle soreness after working out or change in any workout plan then should not skip next day workout. It’s a temporary muscle soreness, and you will get rid of such type of muscle soreness after a couple of days.