Returning to the Gym [Might] be Painful

Returning to the Gym [Might] be Painful

As the city opens back up and people get back into their normal workout routine and sporting activities such as golfing, biking, and weight-lifting, you stand the chance of experiencing Delayed Onset Muscle Soreness (DOMS). DOMS can occur in both the novice and experienced if you have not worked out in a while. DOMS is typically caused by high intensity exercises or eccentric exercises where you tense a muscle while simultaneously lengthening it such as bicep curls.

Next Man Up is preparing for our sports enthusiasts and fitness gurus by offering a hands-off massage technique, utilizing state-of-the-art equipment, KRAFTGUN, along with the application of moist heat to prepare and help you recover from your workout and gym experience post COVID-19. In the meantime, if you are working-out-in-place, here are some common things to look out for and do at home if/when experiencing DOMS:


  • Muscle pain that occurs at least 12-24hrs after a workout
  • Increased pain (peak) 1-3 days after workout
  • Reduced range of motion due to pain and stiffness while moving
  • Swelling in the affected muscles
  • Muscle tenderness to touch
  • Muscle fatigue
  • Short-term loss of muscle strength


  • MASSAGE– 24,48, or 72 hours after an intense workout can significantly decrease soreness (Aim for a massage within the first 48hrs of working for maximum results)
  • Rest your muscle to allow for repair, especially if the pain in unbearable
  • Skip any kind of high intensity cardio or power lifting sessions when sore
  • Time heals all. If it has been a while since you’ve worked out or engaged in your normal workout routine, ease back in slowly.
  • Cold Bath– Full body immersion for 10-15mins
  • Warm Bath or moist heat wrap for the affected areas

Preventive Measures:

  • Be sure to hydrate before, during and after exercising
  • Start with 5-10 minutes of dynamic stretching warmup (e. lunges with a torso twist, hip circles, arm circles, leg pendulum, jog to quad stretch)
  • Cool down after each workout to boost flexibility in joints and muscles.

When to seek Medical Help:

  • DOMS lasts long than 7 days
  • Urine becomes dark
  • Severe swelling in arms and or legs
  • Sharp pain
  • Muscle spasm
  • Tingling