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soreness after physical exercise

Soreness (also known as DOMS, for its acronym in English: Delayed Onset Muscle Soreness) is a natural response of the body after performing intense or new physical exercise.

Sore muscles are small muscle injuries that occur in the muscles when they are stretched and contracted repetitively, especially when performing exercises that the body is not used to doing.

These small injuries can cause pain, stiffness, and tenderness in the affected area, which can lead to difficulty moving or performing normal activities. Typically, soreness appears 24 to 48 hours after exercise and can last up to several days, depending on the intensity of the training and the body's individual recovery capacity.

It is important to note that, although soreness can be uncomfortable, it is not usually a cause for concern and is considered a normal response of the body to exercise. Additionally, sore pain can be reduced over time and with measures such as gentle stretching, application of heat or cold, and adequate hydration.

How to prevent soreness?

Warm-up: Performing a proper warm-up before exercising can help prepare muscles for physical activity, reducing the risk of injuries and soreness.

Stretching: After exercise, stretch the muscles that have been worked. It is important to stretch gently, without forcing.

Increase the intensity gradually: It is important not to increase the intensity of the exercise suddenly, as this can cause injuries and soreness.

Adequate hydration: Drink enough water during and after exercise.

Adequate rest: Allow muscles to rest and recover properly.

Massage: A gentle massage after exercise can help relieve tight muscles and reduce the chance of soreness.

It is important to keep in mind that soreness is a natural process of the body adapting to exercise and that it cannot always be completely prevented. If severe or persistent pain is experienced, it is important to consult with a medical professional to rule out serious injuries.


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