Delayed onset muscle soreness ( DOMS) after exercise is normal when you begin an exercise program. You might feel stiff and sore in the hours and days after you exercise. Here are tips to treat and avoid muscle soreness:
1. Warm up thoroughly five minutes before activity and cool down completely three to five minutes afterward.
2. Perform easy stretching after exercise.
3. When beginning a new activity, start gradually and build up your time and intensity over time.
4. Avoid sudden major changes in the type of exercises you do.
5. Avoid making sudden major changes in the amount of time that you exercise.
6. Wait. Soreness will go away in three to seven days with no special treatment.
7. Do some easy low – impact aerobic exercise – this will increase blood flow to the affected muscles, which may help diminish soreness.
8. Gently stretch the affected area.
9. Gentle massage the affected muscle. You can try (Body Mechanik Therapeutic Massage
 after exercise is normal when you begin an exercise program. You might feel stiff and sore in the hours and days after){kind=link}
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