Are you new to the gym, or had an intense workout that caused soreness? Muscle pain after working out, often referred to as delayed-onset muscle soreness (DOMS), is common, especially if you're new to exercising or have increased your workout’s intensity. It is a sign that your body is getting habitual to the new fitness regime. 

Wherever you change your activity level, your body needs time to adapt. Muscle soreness anywhere from 12-48 hours after a workout is a sign indicating your muscles are getting used to your fitness routine. But if the pain is prolonged or in crucial areas like the back, then it could be a sign of an injury. Some cases improve with relaxation, while others require specialised care. QI Spine Clinic provides a remedy for this discomfort as it is the best physiotherapy clinic in Jayanagar.

DOMS is more likely to occur if you:

• Start a new exercise regime or activity.
• Change your workout routine.
• Increase the duration or intensity of your workouts.
• Change in lifestyle with an increase in activity level.

Here’s how to avoid, manage and reduce muscle soreness initially at home:

• Warm-Up and Cool-Down by stretching: Always start with good warm-up exercises to get your blood flowing to the muscles, stretch your arms, shoulders and legs. Similarly, finish with a cool-down and stretching session and a light cardio.

• Rest and Recovery: Give your muscles time to heal by resting. Sleep is equally important. Our body heals when we are sound asleep. Getting 708 hours of sleep daily is essential to meet fitness goals and recovery. Avoid strenuous workouts for the affected muscles until the pain decreases.

• Get your fluids in: Drink plenty of water before, during, and after your workout to help flush out toxins and prevent cramping. Staying hydrated is the key to glowing skin and a healthy body.

• Get Proper Nutrition: Meeting your protein goal and consuming carbs after a workout can help repair and rebuild muscle fibres. Protein aids muscle repair, so ensure you’re getting enough in your diet after workouts.

• Apply Heat or Ice: Use heat before working out to loosen and relax muscles, and ice afterwards to reduce inflammation. A hot or cold shower accordingly can also help.

• Massage and Foam Rolling: A foam roller or massage can break up tension and improve blood flow, helping relieve soreness and build up tension in muscles. Gentle massages or using a foam roller can help reduce muscle tension and improve blood flow.

• Over-the-Counter Pain Relievers: If the pain is intense, you may consider over-the-counter pain relievers, but it’s best to use them sparingly. It is advisable to consult with a top healthcare professional before resorting to medications. If you are looking for a physiotherapy clinic in Bangalore to relieve your muscle pain, then we suggest Qi Spine Clinic.

Know When to Contact a Healthcare Expert:

If the pain or muscle discomfort lasts more than five days, is acute, sharp, restricts your range of motion, or interferes with your stride, you should see your doctor. Qi Spine Clinic is the best physiotherapy clinic in Jayanagar that utilises advanced and new-age technologies along with innovative treatments to ensure a holistic treatment strategy. The experts at QI Spine Clinic provide the best physiotherapy treatment in Bangalore and have a track record of treating patients with efficient treatment programs. Their highly qualified and trained team of the best physiotherapists in Bangalore will ensure you provide the required treatment for your muscle pain. 

QI Spine in Jayanagar follows a unique approach to physiotherapy, which goes beyond treating symptoms alone, focusing on the root causes of spine diseases through data analysis. Furthermore, the facility employs a team of skilled physiotherapists to diagnose and treat complex orthopaedic disorders making it a renowned physiotherapy clinic in Bangalore. Book your appointment today and take the first step towards a pain-free life!