When your muscles are sore after a workout, it can feel very validating that all of your hard work is paying off. Muscle soreness, while one of the less desirable side effects of exercise after a workout, is a common reaction to exercise regardless of whether you're new to exercise or if you work out regularly. Muscle soreness can range from barely noticeable to excruciatingly painful, depending on the type and intensity of the workout. When your muscles work hard, they will naturally become fatigued, but they will eventually become stronger as your body recovers. That is fairly typical. When a minor ache becomes painful or incapacitating, it's your body's way of telling you it's time to slow down.

If your muscles are sore today because of yesterday's workout. You have "delayed onset muscle soreness" (DOMS), which means you worked hard enough to cause tiny tears in your muscle fibers. DOMS usually begins 12 to 24 hours after a strenuous workout and peaks between 24 and 72 hours. The pain will subside in a few days. Delayed onset muscle soreness should not be confused with acute soreness, which occurs during or immediately after an exercise and is related to muscle fatigue rather than muscle repair and strengthening. The downside? Too much muscle soreness can impact your range of motion.

While there is no sure way to prevent muscle soreness, the following strategies may be helpful during the recovery process:

Cool down. It's critical to stretch after working out. Warm muscles are more relaxed and flexible. Stretching also circulates blood away from your muscles and back to your heart, which aids in recovery.

Apply heat or ice. Ice is still the most widely used treatment for acute injuries and recovery from strenuous exercise because it reduces pain and swelling associated with injuries. Ice should be applied to sore muscles for about 15 minutes. Apply a heat pack for 15 minutes to boost blood circulation if there is no swelling and the muscles are just sore from the exercise.

Keep moving. Exercise may appear to be a bad idea when your muscles are already aching, but research shows that light activity keeps the blood circulating and speeds up the body's ability to drain waste and chemicals associated with muscle aches.

Sleep. It may seem obvious, but sleeping can often be just what your aching muscles require. Getting enough rest after a strenuous workout can give your muscles the time they need to repair themselves. We do know that a lack of sleep can lead to increased inflammation. Inflammation may not be a factor in DOMS specifically, but it does contribute to some muscle soreness, which can be alleviated with adequate rest.

Hydrate. Water regulates your body temperature, lubricates your joints, and transports nutrients to your cells to produce energy. Your body will struggle to perform at its best if it is dehydrated. Muscle cramps, fatigue, dizziness, and other serious symptoms are possible. Dehydration is one of your worst enemies when it comes to muscle recovery. Fluid is required to flush damaged muscle. It's a good idea to drink 8 ounces of water for every 15 to 30 minutes of exercise.

Get a massage. Massages can help relieve sore muscles. Massage significantly reduces pain by reducing the release of cytokines, which are compounds that cause inflammation in the body. At the same time, massage stimulated mitochondria in cells, promoting cell function and repair. A gentle massage is ideal when your muscles are sore. Choose one that uses light pressure, such as a Swedish massage. It is more effective for recovery than a deep-tissue massage. Try tender-point acupressure, in which a massage therapist applies pressure and holds it directly on the tender areas.

Eat right. Protein is required for muscle repair, carbohydrates for energy, and healthy fats for joint lubrication. As a result, it's critical to fuel up before and after a workout. The key is to avoid going hungry!

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If you experience any of the following symptoms, contact your doctor or seek medical attention:

•  Your muscle pain lasts more than a week.
• Your pain is unbearable, and you are unable to move.
• Exercise aggravates your pain.
• Your discomfort causes dizziness or difficulty breathing.
• In the sore muscles, you notice redness, swelling, or warmth.
• The RICE treatment is ineffective.
• You are experiencing pain in a joint, over the bones, or in the tendons.

As long as it's not something more serious, time should heal your ailment.