6 tricks to make workouts a constant habit

muscle soreness after a workout

After exercise, a person may feel muscle pain that does not appear immediately after exercise, but seems the next day, so what causes muscle soreness after exercise? What are the ways to deal with this type of pain?

muscle soreness after a workout.

It's common for some people who exercise to develop muscle soreness after exercise,  Delayed onset muscle soreness –DOMS.

Causes of muscle soreness after exercise:

Late muscle soreness occurs when you start a new physical activity, change your exercise routine, or prolong your workout. causing damage to muscle fibers or surrounding connective tissues, which is why pain after exercise.

• Resistance training causes subtle ruptures of muscle fibers, leading to increased blood flow and infections in the area, resulting in mild swelling, stimulation of pain receptors in muscle tissue, and becoming more sensitive to movement.

       Muscle pain that appears after a day or two of exercise can affect anyone. Still, it's temporary damage, as muscles quickly rebuild themselves, and they gain strength and the ability to carry heavy weights, regardless of your fitness level.

• One to two days after the exercise, the immune system stimulates an inflammatory reaction in the muscle-affected area to speed up its recovery.

It is worth noting that some believe that the cause of muscle pain after exercise is the accumulation of lactic acid in the body, which is a misconception, and the real reason is what is mentioned above.

Categories prone to muscle soreness after exercise:

Not everyone who exercises necessarily develops muscle pain after exercise, but these factors may increase the chances of developing this type of pain:

• Exercise that causes muscles to lengthen and contract, such as deep Skeat exercises and compression exercises.
• Exercise is a little harsh.
• Exercise longer than usual.
• Perform new exercises, or change your usual sports routine.

Ways of healing, and treating:

Before starting to offer ways of healing pain after exercise, it should be noted that pain that lasts longer than three days, or pain so severe that it prevents you from lifting a limb, suffering from swelling, redness, or severe contractions, or if the color of urine turns dark.

 may indicate a more serious type of muscle injury that can lead to kidney damage. It is then recommended to visit your doctor.

Here are some ways to relieve pain after exercise: 

1. Practice some simple stretching exercises.
2. Take a warm bath to improve your body's circulation.
3. Gently massage the muscles.
4. Take enough rest.
5. Apply cold compresses to the place of pain.
6. Take some mild pain killers.
7. Apply some diluted ointments to muscle pain topically to pain places.

 Prevention:

To reduce your chances of developing muscle pain after the workout. be sure to follow the following tips:

•  Perform exercise properly and consult the sports coach on the right way to do the exercises.
• Always warm up before starting actual exercise, and always stretch after you've finished exercising.
• Gradually increase the intensity and duration of exercise to give the body muscles enough time to prepare, preferably not more than 10% per week.