It happens every time. You start a new exercise program, or you begin to train for a 5k. The next day it hurts to walk, as a result of leg muscle pain. Your new found leg muscle pain may be a result of DOMS, Delayed Onset Muscle Soreness.
Delayed Onset Muscle Soreness is a condition thought to be caused by muscle inflammation, as a result of tiny microscopic tears of the muscle fibers. This condition is frequently experienced by people who have began a new exercise program, such as beginning to train for 5k . Pain that occurs during exercise, or a sharp sudden pain is not a result of Delayed Onset Muscle Soreness. These may be the result of injury and should be treated by a professional. The pain that results from Delayed Onset Muscle Soreness is experienced hours after exercise.
Treatment for leg muscle pain as a result of Delayed Onset Muscle Soreness is to rid your muscles of lactic acid caused by the new exercise, and get some fresh, new, nutrient filled blood flowing to the affected muscles. This can be accomplished through several methods such as Active Isolated Stretching, massage, drinking fluids, and light activity.
Active Isolated Stretching (AIS). AIS flushes the lymphatic system and waste products that are caused by working out. AIS involves gradual, slow, and controlled stretching of the sore muscles causing the leg muscle pain. Stretch using a full range of motion and hold each stretch for 15-30 seconds. The stretch should be held in the furthest comfortable position, and it definitely should not be painful.
Some studies have shown muscle massage to be another effective way to lessen leg muscle pain caused by exercise. A massage treatment within thirty minutes of completing a exercise routine can help to relieve leg muscle pain. It will flush some of the lactic acid and held the muscles recover more quickly.
Drinking fluids may also help to eliminate some leg muscle pain caused by Delayed Onset Muscle Soreness, by flushing waste products from your body.
Light activity is cited as another way to get nutrient rich blood flowing to the muscles. This will help to flush out the lactic acid and relieve some of your leg muscle pain.
The best prevention for preventing leg muscle pain after starting a new exercise program is to start you new program slowly. If you gradually build up your endurance, you will be less likely to experience leg muscle pain as a result of Delayed Onset Muscle Soreness.