top of page
  • Writer's picturelilafitnessire

How to Deal with Muscle Soreness and Pushing Forward

You know that feeling roughly 24 hours after you workout, yes the aches and stiffness you feel. Sound familiar this is known as delayed onset muscle soreness (DOMS). The symptoms are usually pain in your muscles when you move and your muscles may feel weak and tender.




This is normal and nothing to be worried about. It is part and parcel of working out.


Over time as your body gets used to the activity, you will not become sore unless you increase your training load and intensity. As long as your training is hard and there are micro tears in the muscle fibres, there will be pain.


It is very important to be able to distinguish the difference between muscle soreness from cramps or muscle strains and pulls. DOMS is just discomfort that arises from inflamed muscles that are healing. Your body will not be in pain if you’re not moving. Muscle soreness is felt only when you move.


Cramps, however, are sudden pain spasms that arise due to a contraction of muscle fibres. The best way to treat cramps is to stretch the muscle. Massaging and stretching a cramped muscle will ease the pain.

DOMS don't work in the same way. Stretching before workouts, muscle rub creams, massages, ice baths, etc. cannot prevent muscle soreness. They may provide temporary relief but you will still need 2 to 4 days for your muscles to heal.


It can be discouraging in the beginning when you embark on a training program and plan to exercise regularly but after one workout, you can’t move without groaning for a few days. You’ll need to rest till you’re healed.


The best way to prevent this is to make your first few sessions light. The goal is to just do a few of the exercises and use light weights. If it’s cardio, don’t go all out and give your maximum effort. Just stick to a slow or moderate pace.


Keeping sessions short maybe 15 to 20 minute sessions will be enough in the beginning. This will prevent your muscles from being too sore the next day. Always ease into your training regimen slowly. By slowly and gradually increasing your intensity and training load, you’ll be giving your body time to adapt to the demands you are placing on it.


Many women are eager to lose the weight fast or get fit overnight and they try to give it their best. Common fitness mantras like ‘Go hard or go home’ and ‘No pain no gain’ do not help here.

These motivational quotes are best used by athletes and people who train often. When you’re just starting off, do go slow. Slow progress is better than no progress.


If muscle soreness continues longer than expected you can try soaking in a bath of water with Epsom salts or you can try over-the-counter muscle rubs. These will provide temporary relief.


If you’re experiencing muscle soreness in your legs, you can always focus the day’s workout on your upper body and vice-versa. There’s no need to skip a workout if just one part of your body aches. You’ll feel satisfied knowing that you at least got something done for the day. However, if your entire body aches and this can occur when you do full-body workouts, you can rest or go for a slow walk. Resting and recovery is just as important as activity. It doesn’t mean you’re off track. Even a tiger crouches before it leaps.


Maintain a positive mindset and keep pushing forward knowing that pain is weakness leaving the body. Approach your training in a gradually progressive manner and you’ll be just fine.


We offer coaching programmes to assist to help guide you through your training programme if you would like to get in touch check out our home page for more information

Kommentare


bottom of page