Muscle ache?

Question

This weekend I have done rowing for the first time. My shoulders and biceps are aching, anybody know how long this will take to go away? and what can I do to make it go away quicker!!??

Answer 1

The pain is caused by an excess of lactic acid in your muscles. It should go away in a day or two.
If you continue rowing regularly you will find that it does not happen again as your muscles will be used to the activity.

Answer 2

I am a Certified Personal trainer.

What you are experiencing is quite normal. In exercise physiology lingo this is called DOMS (Delayed Onset Muscle Soreness). Anytime you go from no/minimal physical activity or try new exercises you will get sore because you've stimulated your muscles with new patterns of movement or increased intensity. Initial DOMS is noticable about 12 hours after exercising, increases for the next 12-36 hours and should dissipate by 72 hours. However, if you've really overdone the exercise soreness can last longer than 72 hours.

To alleviate the pain, try this:
1) Be sure to get plenty of rest.
2) Do not exercise again until the soreness is gone.
3) Be sure to drink plenty of water. 2 quarts/64 ounces daily is a minimum amount.
4) Eat 5-6 small meals throughout the day. Proper nutrition will speed up the healing process.
5) Apply moist heat to the affected areas, either with hot pads or a spa/hot tub.
6) Mildly stretch the affected areas. This will improve blood flow, help flush lactic acid out of the muscles and minimize muscle spasm and/or shortening.
7) Topical treatments like BioFreeze will help alleviate the discomfort.

Answer 3

while waiting on the answers above to take their course, try this. Get under the shower, turn it on as hot as you can, and hug yourself as tight as you can. You will know that you are doing it right when you feel the tightness between your shoulderblades. This stretches those muscles, and it feels oh-so-gooood. The heat relaxes the muscles, and gets them ready for the next step: get a towel, and use it to wrap up a gallon sized freezer bag full of ice. Put it loosely around your shoulders, and lean back on it to get the full benefit of the ice. Cold to take down swelling, then heat to relax and heal the muscles. This has been used for years in sports medicine. Good luck.

Answer 4

Generally it will take a couple of days to go away - at least you know you did good by making it ache!! Just make sure u keep drinking lots of water, eat properly and make sure you stretch properly before doing it again - once you start rowing regularly you will find out it won't happen everytime, I promise!!

Answer 5

Well that says it all,its the first time you have rowed you are using muscles you havent used before,once you have been rowing for a while your body will get used to it and they wont ache no more.This will take time thou probably about 2 wks.

Answer 6

Usually lasts 3-10 days, depending on how intensely you exercised.
Gentle heating for 15-20 minutes can help, followed by gentle movement 5-10 times a couple of times daily while it lasts.

Answer 7

This is a usual experience for most sports.. they usually reduce if you get those muscles activated again.. the discomfort usually will disappear within 15 minutes.. but will be there again the next day.. just get them moving, to increase the circulation, to rid the muscle tissue of the excessive residue..

Answer 8

The way I deal with muscle ache is either work it out it or I use bengay muscle rub. I deal with muscle pain every day. because I lift a lot of cases of stuff.

Answer 9

A nice hot bath usually help relieve pain also hot pads on muscles can help, should ease in a day or two

Answer 10

First time any heavy excercise will do this to your muscle,s, it will pass , you could go to a professional massage ,or a nice soak in a hot bath. the more you excercise the less pain you will feel.