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Delayed Onset Muscle Soreness (DOMS)

DOMS is muscle soreness that is usually felt within 12-48 hours of exercise and often happens when you're first beginning a workout program or when you signficantly change your program. Experts believe we get sore because of microscopic tears in the muscle fibers. Some symptoms of DOMS include:
Stiff or tight muscles

Fatigue

Weakness

Muscle pain

It's normal to experience some soreness when you first start exercising, but you can reduce your chances of getting very sore by:
Warming up before your workouts.

Easing into your program and start with light exercise, allowing your body to build strength and endurance gradually.

Stretching after your workouts.

Make slow, gradual changes to your program.

If you do get sore, you can treat it with rest, hot baths, massage, anti-inflammatories (such as ibuprofen) and gentle stretching. You want to avoid strenuous exercise, but you may find that a light workout (such as walking or even a much lighter version of the workout that made you sore) may help as well.

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