A workout program can be quite challenging for the beginners, as their muscles are not used to so much exertion. As a result, they can experience sore muscles, stiffness, and pain within a day or two from the time of starting the workout session. Getting sore muscle after a heavy exertion is generally referred to as the delayed onset of muscle soreness, or in short, DOMS. This type of soreness is quite different from the acute pain caused by an injury like muscle strain or sprain, as well as the soreness that people usually experience while exercising. DOMS can be experienced usually within 24 to 48 hours after a workout session. Causes The exact causes of DOMS are not known. But it is believed that the muscle fibers can break or tear while performing a strenuous physical activity. They can get some tiny microscopic tears, which in turn, can produce the soreness within a day or two after performing the particular activity. Such tearing can also be accompanied by inflammation and pain. The extent of tearing and the resulting soreness depend on a number of factors, including the type of exercise, and how strenuous it is. Usually, exercises involving eccentric muscle contractions, especially those that cause a muscle to contract forcefully while it lengthens, have been observed to cause soreness in the legs and other parts of the body. The soreness, stiffness, pain, and the loss of strength associated with DOMS can become quite annoying at times. How to Get Rid of Muscle Ache? The two most simple and effective remedies for this condition are, massage and the application of ice packs on the affected area. However, be sure to not use force while massaging the sore muscles. You can massage the muscles shortly after a workout session, and again a few hours later, to manage the pain associated with DOMS. You can also apply an ice pack or a hot pack on the affected area to ease the pain and inflammation. In the meantime, be sure to take adequate rest, and avoid any strenuous exercise. But simple and light exercises, such as walking and swimming can help avoid muscle stiffness during this period. If the inflammation and pain are too severe, then you can consider to take non-steroidal anti-inflammatory medications after consulting a physician. However, for mild soreness and pain, it is better to wait for a few days, and let the soreness subside on its own. Be sure to resume the workout program only after the soreness goes away completely. For preventing DOMS, it is important to practice warm-up exercises before starting the actual workout session. The extent of damage and the severity of DOMS can be reduced to a great extent by performing gentle and slow stretching exercises before and after a workout session. After a workout session, it is quite normal to experience mild pain and soreness, which usually go away on their own within a couple of days. But if the pain, inflammation, and the soreness seem to be severe in nature, and persist for a long time, then one should consult a physician to rule out the possibility of muscle sprain and other injuries. It is better to go slow while exercising, so as to reduce the extent of damage. This is the reason why, beginners should start a workout session with low-intensity exercises, and then gradually go for the high-intensity workouts. Disclaimer: This article is for informative purposes only, and should not be treated as a substitute for professional medical advice.