People who exercise and do not feel pain after exercise, but when they rest for half a day, the body aches will start to increase. Muscle pain and fatigue symptoms can last for days, but the symptoms will only be a slight discomfort or pain when moving the body. This pain is call ” DOMS” ( Delay Onset Muscle Soreness).
Symptoms of DOMS
- Pain with a tender point: symptoms will start 8-12 hours after exercise and will be most severe at 24-48 hours and will last up to 96 hours or 4-7 days.
- Muscle stiffness, tightness, and swelling: The stiffness and swelling will be greatest in the first 3-4 days and will gradually decrease within 10 days.
- Decreased Muscle Strength: Muscle strength begins to decrease in the first 48 hours and gradually returns to normal strength by day 5.
- Limited mobility: Cause by pain and tightness in the muscles, making movement difficult.
Muscle weakness can usually be treat at home. You may need to take immediate care of yourself with the following steps:
- Take a break to let the body repair itself and eat more protein to help speed up the repair process.
- Wrap the injured area with an elastic bandage to stop swelling.
- Drink plenty of water to increase oxygen in the body สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน, which helps reduce aches and pains and numbness.
- Muscle soreness after exercise: Apply ice packs or cooling pads to the injury area immediately for 15-20 minutes every two to three hours, especially during the first two to three days after the injury.
- Get enough rest to allow the muscles to recover effectively.
If you don’t want to take a break, you can choose to exercise other parts instead. For example, if your arm muscles are sore from weightlifting, the next day switch to weightlifting your legs to let the arm muscles rest and recover first, then come back to exercise at the same spot again. Rotating like this will help us exercise without having to take a break.
But the last important thing is to take care of your mental state to be normal. And not stress because some people may feel stress when they are in pain. Stress about having to take a break, afraid of not being fit, or afraid of not being able to exercise again. But