Ever experienced soreness the day or two after an exercise session? Many people have! It is known as Delayed Muscle Onset Soreness (shortened to DOMS) simply – muscle pain, muscle soreness or muscle stiffness. It is usually felt when you begin a new exercise program, change your exercise routine, or increase the duration or intensity of your exercise routine.
Try not to be alarmed even if you are pregnant. Delayed onset muscle soreness is a normal response to the different exercise or exertion and is part of an adaptation process of your body that leads to improved stamina and tone as the muscles recover and build.
The soreness will be at it’s worse within the first 2 days following a new, more intense activity and slowly subsides over the next few days.
Tips for Dealing with Muscle Soreness After Exercise for both pregnancy and post natal.
Try these methods to deal with your discomfort, they are not all are backed up with research, but many people ease the soreness with one of these remedies.
- Use Active Recovery. Low-impact aerobic exercise such as swimming or walking increasing blood flow.
- Some R and R (Rest and Recover). The soreness will go away in 3 to 5 days with no special treatment.
- Try a Pregnancy or Post Natal Massage. Some research has found that massage may help reduce reported muscle soreness and reduce swelling,
- Try an Ice Bath or Contrast Water Bath. (Not the most popular option (!) but if you go for this one, take a Holiday/Travel Magazine in the bath with you and just fill the bath so your legs are covered. An Ipod with favourite music will take your mind off the cold too!
- Gentle Stretching. Many people find it simply feels good, although there is no evidence that stretching alone reduces muscle pain of soreness,.
- Listen to Your Body. Avoid any vigorous or high impact activity, which is certainly not suitable in pregnancy or soon after a baby in any case or exercise that increases pain.
- Warm Up completely before your next exercise session (this is a vital part of theBeezKneez classes which is why we incorporate the dynamic stretches). This can help reduce delayed-onset muscle soreness
- ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
