Delayed Onset Muscle Soreness
Called DOMS for short, this is the soreness you’re probably most familiar with. It’s what you feel when you get out of bed the next morning after a tough workout. This type of muscle soreness begins 24 to 48 hours after your workout and actually indicates a natural adaptive process that the body uses after an intense exercise session. When you do a new or particularly challenging workout, your muscle fibres tear. It takes time for your body to repair that muscle, which is why you may feel this type of lingering soreness for up to 72 hours after that hard workout. Sometimes, you may even feel sorer on the second or third day after your tough workout than you did on the first. The good news? Once you get through this bout of soreness, that same activity shouldn’t make you that sore (or sore at all) because your muscles will have gotten stronger and will be better able to handle that particular challenge.
How to prevent it: When it comes to avoiding DOMS entirely, your best bet is to progress slowly and steadily into your exercise program so that your muscles are gradually challenged and can build over time.
How to treat it: A number of things may give you some relief from those post-workout muscle aches including massage, icing, gentle stretching, an over-the-counter anti-inflammatory (always consult your doctor), and yoga.
What not to do: Don’t be a couch potato! Sure, your body needs rest, but performing active recovery, such as walking or yoga, is better than just sitting on your duff. Active recovery is beneficial after a hard workout—just a little bit of physical activity will help increase circulation which, in turn, helps speed muscle recovery. Just be sure to keep it low-impact, low-intensity and pretty short—no longer than 30 minutes are needed to get the results.