If you are into working out, or have spent some time doing manual labor, you’ve most likely experienced the pain that can sometimes accompany a session at the gym. You may find that you have trouble navigating the stairs, lifting your arms, or even worse, hearing a good joke makes you clutch your belly saying ‘stop stop’ through your giggles. The morning after a workout can hurt! The good news is, there are ways to combat, beat, and lessen these symptoms.
Why the Ouch?
Your muscles hurt about 24-48 hours after your workout because of Delayed Onset Muscle Soreness. DOMS is caused by tiny microscopic tears that occur in the muscle as the result of high intensity exercise. After your workout, the muscles begin the process of repairing themselves. Your muscle cells are laying down stronger muscle cells to replace the previous ones – growing and getting stronger after your workout. Your muscles grow when you are at rest, not during your workout, or high intensity activity. Beginners who have never exercised before or are attempting new forms of workout to target different muscles, may experience quits severe DOMS in the beginning, however, the human body is resileint, and soon the body adapts, and the soreness will be less severe.
How to Combat the Pain
Foam roll before and after your workout. Foam rolling is a deeper, concentrated approach to muscle health, and will help reduce ‘knots.’ It also helps to increase the range of motion of a muscle. Make sure to drink plenty of water or drink a protein shake. This will help to replenish your body with the amino acids necessary to help you repair torn muscle tissue.
Keep moving! The more mobility you get to those stiff muscles the better. Exercise regularly. The more you do, the more conditioned your body becomes to the process. Icing, gentle stretching, and yoga may bring some much needed relief to those muscles too.
How can Chiropractic Help?
Regular exercise is a crucial part of any healthy living plan. Chiropractors generally help patients to come to an understanding of the body’s physical functions, helping to prevent sports related, or workout related injuries. In addition, chiropractors work with patients to come up with an exercise plan that best suits their body’s needs, and advice on nutritional care.
Always speak to your chiropractor or primary care physician about your exercise and overall health goals.
Image Credit: global trainers dancing by Mariachili. Used under a Creative Commons license.
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