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:
Symptoms:
- 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
Treatment:
- 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