(NAPS)—According to the Centers for Disease Control and Prevention, to stay healthy, adults need at least 150 minutes of moderate-intensity aerobic activity such as brisk walking every week, as well as muscle-strengthening activities on two or more days a week that work all major muscle groups.
Fortunately, you don’t have to let a few aches and pains put you off your exercise routine. According to Dr. Jonathan Folland, an expert in neuromuscular physiology from Britain’s Loughborough University, many people, whatever their fitness level, experience muscle pain a day or two after exercising.
What DOMS Is
Known as delayed onset muscle soreness (DOMS), it’s perfectly normal, doesn’t last long, and may even be a sign of your improving fitness.
DOMS can occur when you start a new exercise, change your routine, or increase the duration or intensity of your regular workout. It typically lasts three to five days and the discomfort, which can range from mild to severe, usually occurs one or two days after the exercise.
Why DOMS Happens
When muscles are asked to work harder than they’re used to, or in a different way, it can cause microscopic damage to the muscle fibers, resulting in muscle soreness or stiffness. The good news is that the pain will decrease as your muscles get used to the new physical demands being placed upon them. The soreness is simply part of an adaptation process that leads to greater stamina and strength as the muscles recover and build.
How To Avoid DOMS
One of the best ways to prevent DOMS is to start any new activity gently and gradually. Allowing your muscles time to adapt to new movements should help minimize the soreness.
What To Do About DOMS
DOMS doesn’t generally require medical intervention. Over-the-counter pain relievers should do the trick. Many people with DOMS or other mild to moderate muscle or joint aches may be relieved to learn they can now get the popular nonprescription pain reliever lidocaine in two easy-to-use ways.
That’s because the manufacturer of the top-selling product in the lidocaine segment, the unscented Salonpas Lidocaine 4 percent Pain Relieving Patch, has come up with the same strength—the most you can get without a prescription—in a new Salonpas Lidocaine Plus Pain Relieving Cream and Salonpas Lidocaine Plus Pain Relieving Liquid in a convenient roll-on applicator.
Both are also unscented and contain two powerful anesthetics: long-lasting lidocaine and fast-acting benzyl alcohol. Together, these ingredients desensitize aggravated nerves for temporary relief of back, neck, shoulder, knee and elbow pain.
“I have been using the new Salonpas Lidocaine Plus products to address knee and elbow pain after my rigorous workouts and found that the cream and liquid worked effectively,” said award-winning journalist Dr. Bob Arnot, M.D., internal medicine, who is an award-winning journalist, author of 12 books on nutrition and health, host of the “Dr. Danger” reality TV series, and previously Chief Medical Correspondent for NBC and CBS News, and Chief Foreign Correspondent for MSNBC and NBC. Dr. Arnot knows about the aches and pains of athletics because he’s also a Paddleboard World Championship award winner.
Don’t let a few aches and pains keep you from keeping to your exercise routine. Treating them is now easier than ever.
Did You Know?
The manufacturers of the top-selling lidocaine pain reliever, Salonpas Lidocaine 4 percent Pain Relieving Patch, offer the same strength—the most you can get without a prescription—in Salonpas Lidocaine Plus Pain Relieving Cream and Salonpas Lidocaine Plus Pain Relieving Liquid. Learn more at www.us.hisamitsu.