All About Sore Muscles

Generally those who seek weight loss are in the age group of 30-60 whose muscles

have become weak due to non usage and are prime candidates for muscle pain. Workouts form the important part of any weight loss program. So muscle soreness or muscle pain is inevitable as most weight loss seekers have led a sedentary life style that caused obesity and overweight in the first place.

During workouts,the body muscles are subjected to stress that increases the strength of the particular muscle where the stress is applied. Generally to build up muscle strength, the workout intensity must be gradually increased. Any sudden increase in intensity or duration of the exercises may cause sore muscles.

The first hurdle faced by any weight loss seeker is muscle soreness or muscle pain after the exercises as the muscles were idle earlier hence not conditioned for hard work. Initially the weight loss seeker is overenthusiastic and very sincere to achieve results fast. So he or she increases the intensity of the exercise more than his or her muscle fiber can cope with causing minute tears in muscle fiber. This results in muscle inflammation that leads to release of chemicals (that irritate) to cause localized (at the place of exertion) muscle soreness or pain which happens after 24 hours of muscle exertion. This is called 'delayed onset muscle soreness' (or DOMS) which is painful and lasts only for two to three days. This is the most vulnerable phase of the weight loss program when about 30% give up fearing repetition of painful sore muscles.

Take complete rest till the muscle pain or soreness vanishes usually within two to three days. Take pain killers such as aspirin which is found to be effective. Gently give hot massage to the affected muscle. This will help remove pain causing lactic acid from the injured muscle helping the healing process.

Take cold bath by adding ice cubes to the bath water and immersing your body for 2 minutes followed by hot bath. Another method is to keep ice cubes wrapped in cloth on the sore muscle for about 15 minutes and repeat it every hour since it helps in reducing swelling and internal bleeding.

Increase the intensity of workouts gradually over a period of time. Make it a point to do warm up exercises like 'running on the spot' for five minutes before starting the workouts. Regular exercises will condition your body to withstand muscle overload there by preventing sore muscles.

Include lots of fresh vegetables and fruits in your diet to enhance natural vitamin intake to heal sore muscle. If the muscle pain persists for more than five days or if there is no gradual reduction in pain after three days consult your doctor since it may indicate a torn ligament.

by: Chandrasekaran Rajamani

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