The beginnings in training are never a bed of roses. Starting leg routines after a long period of sedentary lifestyle will make you feel sore for several days. Surely you think that you will have soreness the next day, but you realize that when your body hurts the most it is on the third day. Yes, right at 72 hours you start walking like a poorly synchronized robot and feel your calves, quads, hamstrings and glutes ache.
Believe it or not, you are not the only one this happens to. This syndrome is called "delayed-onset muscle soreness" (DOMS).
Why do my legs hurt after training? Start of DOMS
According to healthcare professionals, delayed onset muscle soreness (DOMS) symptoms typically occur at least 12 to 24 hours after a workout . The soreness tends to peak around one to three days after exercise and should then subside.
Symptoms of this leg muscle pain to watch out for may include:
- Muscles that feel tender to touch
- Reduced range of motion due to pain and stiffness when moving
- Swelling in the affected muscles
- Muscular fatigue
- short-term loss of muscle strength
High-intensity exercise can cause tiny, microscopic tears in muscle fibers. Your body responds to this damage by increasing inflammation, which can lead to delayed onset muscle soreness (DOMS). Virtually any high-intensity exercise can cause DOMS, but one type in particular, known as eccentric exercise , almost always triggers it. Eccentric exercises cause you to contract a muscle while simultaneously lengthening it. For example, the controlled downward movement when straightening your forearm after a bicep curl is an eccentric movement. The way your quadriceps contract when you run downhill is also an eccentric movement.
Without pain there is no progress?
Many of us have heard the famous phrase "no pain, no gain", and that is why some insist on experiencing pain to be "satisfied" with the training. Delayed-onset muscle soreness is an unpleasant sensation in which your muscles regenerate. They do this by forming new fibers where training has damaged muscle tissue. That is, it is the process that feeds what is said previously named.
Years ago, the discomfort of this pain was attributed to the accumulation of lactic acid in the muscle tissue; but this is no longer understood as the cause. However, exercise prompts the body to release all sorts of waste products that irritate the finer nerve endings around the muscles you've damaged.
Muscles respond to injury by releasing hormones called cytokines. These hormones set off an alarm for replacement cells to come to the rescue and heal them. It is a slow process, but it speeds up after 48 hours. In addition to pain, DOMS can lead to loss of strength, muscle tenderness, stiffness, pain, and swelling.
Keep moving to soothe aching legs
You may be tempted to rest and avoid all exercise and movement when delayed-onset muscle soreness strikes, but unless it's severe, staying on the couch during the day can only make pain and stiffness worse, not relieve it.
Listen to your body. If your DOMS is bad, you may need to take a full rest day to give your muscles a chance to repair themselves. At the very least, you'll want to skip any kind of high-intensity cardio or weightlifting session when you're sore. That can only worsen the situation and delay your recovery.
Consider trying some gentle movement during the day. It won't speed up your recovery, but it might ease the pain. To keep your muscles moving, try gentle yoga or low- to moderate-intensity walking, cycling, or swimming.
Treatment to reduce symptoms
The best way to reduce pain is to avoid its appearance. To do this, you will have to follow a training routine that gradually increases its duration and intensity. If you already notice the pain and it's too late, muscle pain really takes its time (as if it were a cold). There is nothing that can speed up the healing process, although taking nonsteroidal anti-inflammatory drugs (ibuprofen, naproxen, or aspirin) will improve your symptoms. Contrast baths, cold packs, and massages can also relax your legs.
Keep in mind that DOMS is not an injury, although you do need to give your muscles adequate time to recover. Normally a couple of days off will suffice.
Massage
A 2017 review of several studies found that people who received a massage 24, 48, or 72 hours after an intense workout reported significantly less pain than those who did not receive a post-workout massage. Receiving a massage 48 hours after exercise appears to be the most effective.
Getting a massage after every workout may not be feasible, but you can try a self-massage at:
- Calves
- Thighs
- Buttocks
- Back
To massage the muscles, apply a little oil or lotion to the area and gently knead, squeeze and shake. Using a foam roller right after a workout can also help prevent a serious case of DOMS.
Topical analgesics
Topical analgesics are products designed to help relieve pain. Those containing menthol and arnica can help relieve delayed onset pain. These products can be applied topically to the painful area. Always follow the package instructions regarding the amount and frequency of application.
cold water bath
Another 2016 review of studies found that a 10-15 minute full-body immersion in a cold water bath (10-15°C) decreased the degree of delayed-onset muscle soreness. Cold baths have become a popular self-treatment for competitive athletes. You will surely notice improvement in your legs after this home remedy.
warm bath
In contrast to ice baths are warm water baths. Moist heat wraps or a warm bath can also ease the pain and stiffness that comes with this annoying muscle discomfort.
Anti-inflammatory foods
More research is needed, but some findings suggest that eating certain foods or taking certain supplements may help alleviate symptoms. Learn what types of foods you should eat after a workout to support optimal muscle recovery.
Can leg pain be prevented?
You may not be able to avoid this muscle pain completely, but you can take steps to lessen its intensity. Try these tips:
- Stay hydrated. One study found that men who exercised in hot, humid temperatures experienced a large decrease in muscle soreness when they drank water before, during, and after exercise, compared to men who did not hydrate.
- Heating. Spend 5-10 minutes before each workout doing dynamic stretches. Skip static stretching until after the exercise.
- Cool down. A 2012 study showed that a 20-minute cool-down of low-intensity cycling after a lower-body strength training session led to decreased soreness in the quadriceps muscle two days later. You should always try to end your cool down with some static stretching. You won't decrease pain, but you can increase flexibility in your joints and muscles.