Ayurseva wellnes center

07/02/2025

07/02/2025

07/11/2023

DOMS, or Delayed Onset Muscle Soreness, is a condition characterized by muscle pain and stiffness that typically occurs 12-24 hours after intense or unfamiliar exercise. It is a common issue .

1. Rest: Resting the affected muscles is important to allow them to recover. Avoid overtraining or excessive physical activity.

2. Ice: Applying ice to the sore muscles can help reduce inflammation and relieve pain. Use an ice pack for 15-20 minutes several times a day.

3. Compression: Wearing compression garments can help reduce swelling and support the muscles.

4. Elevation: Elevating the sore limb can also reduce swelling and promote circulation.

5. Stretching and Range of Motion Exercises: Gentle stretching and range of motion exercises can help alleviate stiffness and improve flexibility.

6. Massage: Soft tissue massage by a trained physiotherapist can help relieve muscle tension and improve blood flow.

7. Over-the-Counter Pain Relief: Non-prescription pain relievers like ibuprofen or acetaminophen can be used to manage pain and inflammation. Consult a healthcare professional before using them.

8. Gradual Return to Activity: Once the pain and stiffness subside, gradually reintroduce physical activity to prevent re-injury.

9. Heat Therapy: Applying heat, such as a warm bath or heating pad, can help relax tight muscles, but it's typically used after the acute phase of DOMS has passed.

10. Proper Nutrition: Ensure you have a balanced diet with adequate protein to support muscle recovery and repair.