Recently I joined a gym in my neighborhood and after getting off to a good start my body hurts all over. I can’t even walk. I‘ve been suffering almost a week now. The most affected parts are my shoulders. How can I get rid of this pain?
You are experiencing a condition called delayed onset muscle soreness, or DOMS. It is caused by uncommon strain and tearing of muscles. DOMS usually feels at its worst after two days, and you may find it difficult to walk. DOMS may also occur when you start a new exercise regimen or if you increase the amount of time you spend working out.
The extent of muscle tearing depends on the intensity and duration of your workout. Some trainers will advise novices to limit their workouts in the beginning as a precaution to guard against DOMS. However, many cases are reported where beginners work out continuously a couple of hours and end up in severe pain for the next 2-3 days. The soreness will usually go away within 5-7 days but may linger depending on body condition and intensity of the workout.
There are three kinds of strains. Grade I strains are mild. Tearing may cause some pain, but it will vanish after a few days. Grade II strains can cause severe pains and tenderness. Mild swelling, noticeable loss of strength, and sometimes a bruise indicate this type of strain. Grade III strains cause a disabling loss of strength due to a sharp break in the normal outline of the muscle.
Pull-ups, push-ups, or jogging can cause muscle strain. Sometimes tearing muscles by exerting excessive pressure can cause swelling and soreness. Performing low-level aerobic exercises can relieve discomfort while preparing your body for more rigorous exercise.
Gentle stretching is somewhat effective in relieving muscle pain. A warm-water bath is another effective treatment. Besides these methods, you can try using therapeutic tapes to get some relief. These water- and stress-resistant tapes are designed to be worn while working out. You may have seen world-class athletes wearing such therapeutic tapes on injured joints as they compete in events.
Therapeutic tapes are said to be more effective than other brands because they have a comforting air-flow mechanism, flexibility, and the ability to stick on any joint part. Therapeutic tapes are water-resistant and will not peel off when swimming. As well, Therapeutic tapes promote the flow of blood in the affected area, and the body does not sense that the taped area feels taped.