What to do in severe pain after exercise

DOMS is delayed onset muscle soreness, which means standing up, severe muscle pain as a result of gym or strenuous physical exercise. There is a slight pain in the muscles after exercise, which is normal and it goes away after rest. But the pain starts six or seven hours after DOMS exercise and lasts for two to three days. Swelling can occur in addition to severe pain in the muscles. In some cases the movement of the joint may be reduced. Often the muscles in the thighs, shoulders or neck, back or waist can become stiff.

This is very painful for those who have just started a new exercise. And also painful for athletes.


 What to do?

Massage: Massage works well within the first 24 hours of the onset of pain. However, there must be expert massage. It is best if you can do it yourself. This is called self massage. Pain muscles can be massaged with oil or lotion with light pressure.

Cold or hot soak: Studies have shown that the pain is usually relieved by taking a bath in cold water or immersing the whole body in ice in the bathtub for 10 to 15 minutes. The cold temperature should be 10-15 degrees Celsius.

On the other hand, hot soaking in the muscles that have pain accelerates blood circulation and relieves the pain.

Stretching: Stretching is effective in relieving muscle pain. Gradually stretch each joint. When stretching, you have to wait for 5 to 10 seconds in the position where the muscles seem to be getting stiff or obstructed. This has to be done 10 times. Do not pull too hard, it can hurt the muscles.

Author, Physiotherapy Consultant, PTRC