DOMS is muscle soreness that is usually felt within 12-48 hours of exercise and often happens when you're first beginning a workout program or when you signficantly change your program. Experts believe we get sore because of microscopic tears in the muscle fibers. Some symptoms of DOMS include:
- Stiff or tight muscles
- Muscle pain
It's normal to experience some soreness when you first start exercising, but you can reduce your chances of getting very sore by:
- Warming up before your workouts.
- Easing into your program and start with light exercise, allowing your body to build strength and endurance gradually.
- Stretching after your workouts.
- Make slow, gradual changes to your program.
If you do get sore, you can treat it with rest, hot baths, massage, anti-inflammatories (such as ibuprofen) and gentle stretching. You want to avoid strenuous exercise, but you may find that a light workout (such as walking or even a much lighter version of the workout that made you sore) may help as well.
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