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Post Workout Blues

How to deal with delayed-onset muscle soreness.

How to deal with delayed-onset muscle soreness.

Overview

Delayed onset muscle soreness, commonly known as DOMS, is the discomfort or pain felt in muscles after a strenuous <a href="https://merisehat.pk/article/the-benefits-of-compound-exercises-three-effective-moves-to-include-in-your-routine">exercise routine</a>. This discomfort typically begins 24 to 48 hours after exercise, peaks within 72 hours, and then gradually subsides.

DOMS can make it difficult to perform everyday activities, and in severe cases, it can limit mobility and affect daily life. However, there are some ways to reduce the effects of DOMS and ease the discomfort.

Deal with Muscle Soreness

In this article, we will discuss how to deal with delayed onset muscle soreness. 
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<ol>
	<li>&nbsp;Start With A&nbsp;Warm-Up And Cool-Down: One of the best ways to prevent DOMS is to start your workout routine with a proper warm-up and end it with a cool-down. Warming up will increase blood flow to the muscles, preparing them for the exercise routine, and reducing the risk of injury. A cool-down will help to bring the heart rate back to a normal level and reduce the chances of soreness. 
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	<li>&nbsp;Hydrate: Staying hydrated is important to reduce the risk of DOMS. Drinking water before, during, and after exercise can help to keep the muscles hydrated and reduce the buildup of lactic acid. Lactic acid is produced when muscles work hard, and it can contribute to the soreness felt after a workout. 
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	<li>&nbsp;Stretching: Stretching before and after exercise can help to reduce muscle soreness. Stretching helps to increase flexibility, improve range of motion, and reduce muscle tension. It also increases blood flow to the muscles, which helps to reduce soreness. 
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	<li>&nbsp;Rest: Resting is an essential part of any exercise routine. Giving the muscles time to recover after a workout is crucial to prevent DOMS. It is important to give the muscles at least 24 hours of rest before exercising again. During this time, the muscles will recover, and any soreness will start to subside. 
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	<li>&nbsp;Massage: Massaging the muscles can help to reduce DOMS. Massage can increase blood flow to the muscles, which helps to reduce soreness. It also helps to reduce muscle tension and increase flexibility. You can use a foam roller or get a professional massage to help reduce the effects of DOMS. 
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	<li>&nbsp;Ice And Heat Therapy: Using ice and heat therapy can help to reduce muscle soreness. Ice therapy helps to reduce inflammation and pain, while heat therapy helps to increase blood flow to the muscles, which helps to reduce soreness. You can apply ice or heat to the affected area for 20 minutes at a time, several times a day, to help reduce DOMS. 
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	<li>&nbsp;Pain Relievers: Pain relievers such as ibuprofen or acetaminophen can help to reduce the discomfort associated with DOMS. However, it is important to use these medications only as directed, as they can have side effects if used in excess. 
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	<li>&nbsp;Proper Nutrition: Eating a balanced diet can help to reduce the effects of DOMS. Eating foods high in protein can help to repair and rebuild the muscles, while eating foods high in antioxidants can help to reduce inflammation. It is also important to stay hydrated by drinking water and eating foods high in electrolytes. 
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</ol>

Conclusion

DOMS can be an uncomfortable and painful experience, but there are ways to reduce its effects. Starting with a proper warm-up and cool-down, staying hydrated, stretching, resting, massaging, using ice and heat therapy, taking pain relievers, and maintaining a balanced diet are all ways to reduce the effects of DOMS.

However, if the soreness persists or is severe, it is important to consult a medical professional to rule out any underlying medical conditions. By following these tips, you can reduce the effects of DOMS and get back to your exercise routine in no time. 
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