Sore muscles after a workout- treatment/ injury soreness

We have all been there. We are so excited to start a new exercise routine, then afterwards we immediately regret that decision. Soreness tends to start right after your workout, and can last a few days. I am going to mention a couple of the common ones.

DOMS is delayed onset muscle soreness. This generally begins right after your workout, or 24 hours later. It means you really put some umph in your exercise, or started a new routine for the first time. It can last a few days, and it's the most common. You can help prevent some of the pain by warming up properly, stretching, and cool-down. If you want to avoid being sore, then start your routine easy. You are generally sore when you push yourself past what your body is used to doing. Truth be told though, after doing your tough routine a few times, you soreness will minimize.

Long term soreness is exactly what it's called- long term. Well, an additional day or too or soreness then DOMS. This happens when you really crank up that intensity. Example: Doing 7 floors of stairs, 10 jumping jacks, 10 push-ups, 10 squats, on each platform times two-three times. Let me tell you, I was sore for an entire week!!! The best recovery- rest ( taking it easy). When you work out you tear muscle fibers, and our body needs time to repair those muscles, sometimes a little longer then a couple of days. To avoid this, start your intensity easy, like maybe doing stairs one time,(what I should have done).

Injury Type of Soreness: This pain is experienced when you move a certain muscle or it's a constant pain. Sometimes you feel this pain right away or it can be the day after. Your body typically lets you know!
See your doctor!

Ways to treat muscle soreness, muscle cramps, or some other type of muscle ache that you are positive came from your workout are the following:

Use proper form when exercising
Always warm-up
Stretch before/after
Do a proper cool-down
Massage the area if needed ( if you are working out, stop the exercise)
RICE ( rest, ice, compression, elevation)
Sleep

The worst thing you can do is sit. Moving around is the best thing you can do. I'm talking about a walking, swimming, or still doing your workout just 50% less,etc. This helps your blood circulate, recover faste, and remove some of that lactic acid.

Anytime you are starting any kind of program consult with your physician, if your are beginning a program or just getting back into it. Try lower intensity, and build from there. Don't try to be hardcore all at once. You will end up over training, get an injury, and that will be a longer recovery. I speak from experience. You are already bad-ass from just getting out there and moving!