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DOMS "No Pain No Gain"

A little pain after exercise is sometimes a good thing...

I’m sure you’ve heard of the famous saying, ‘NO PAIN, NO GAIN!’.

Here’s what it’s all about: DELAYED ONSET MUSCLE SORENESS (DOMS) after exercise is not uncommon, particularly if you are just beginning an exercise program, increasing the intensity of your current one or changing activities altogether.

If you are starting a new exercise routine or learning a new sport, some muscle soreness may be felt from 12-48 hours following the activity. You may also experience muscle stiffness, fatigue and weakness. Rest assured, this is a normal response to the unusual exertion as your muscles adapt to the new stress. Over time, this adaptation leads to greater muscle strength

and endurance via a phenomenon known as 'muscle memory'.

You’ll notice that over time, you will need to constantly increase the demands on your muscles to create that same feeling… that ‘good pain’! Delayed onset muscle soreness is generally the worst within

the first 2 days following the activity and subsides over the next few days. CAUSES OF DOMS It is thought that delayed onset muscle soreness is the result of microscopic tearing of the muscle fibers. Any movement you aren't used to can lead to DOMS, but eccentric muscle contraction (movements that cause muscle to contract while it lengthens), seem to cause the most soreness. Examples of

eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups.

In addition to small muscle tears, there can be associated swelling in the muscle, which may contribute to the soreness. Here are some tips for treating delayed soreness: 1. WAIT. It will go away in 3 to 7 days with no special treatment. 2. Avoid any extreme vigorous activity that increases pain. 3. Do some easy low-impact aerobic exercise - this will increase blood flow to the affected muscles, which may help diminish soreness. 4. Use gentle stretching on the affected area. 5. Gently massage the affected muscles. 6. Try using a nonsteroidal anti-inflammatory medication

(aspirin or ibuprofen) to reduce the soreness temporarily, though it won't actually speed healing. 7. Take a nice warm bath with epsom salts. 8. And don't forget to warm up completely before your next

exercise session. “We can't become what we need to be by remaining what we are.” ~Oprah Winfrey~

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