Always warm up properly before training and gradually increase weights. High intensity strength training results in faster fatigue levels. Ensure to work on endurance too. Rest and apply cold packs

Hello sir I would suggest you to go for cold packs twice a day and beware of cold burns. Avoid heaving movements till pain subsides Put your arm elevated for about 30 min per day

Hi, your condition is called Delayed Onset of Muscle Soarness (DOMS).This happens after 24-48 hrs of using a non-exercising muscles which are not accustomed to certain exercise or activity. This may resolve on its own but if the pain is severe icing after exercise for somedays may help you along with some topical analgesics.Meanwhile,you can do some mild biceps stretches like holding arms straight out at shoulder height,Do arm swings ,keeping your both arms back and stretching both the arms in standing,doing flat wall biceps stretches.All the exercises can be done max with 5 reps 3 sets Take a break in-between if your pain increases.if pain is still there after a week time also then you can go for hot pack followed before and after all these exercises.After all these still no improvement then kindly connect with your near by physio who will assess physically and give you the appropriate treatment. Hope this may be helpful.

Hi Do mild stretching exercises and movements. Quickly withdrawing from stretching increases the muscle tightness, hence do it slowly and smoothly. Apply magnesium oil on the area, it helps in alleviating DOM. Lactic acid accumulation in the muscle causes DOMS. Hence keep yourself hydrated.

So as you mentioned having soarness and stiffness after workout. Diagnosis - Muscle fever ( DOMS) At Home Apply ice packs Give appropriate amount of Rest Prevent movement or overuse of affected part It will get better in few days.

Hi this is called DOMS.

Hey there! Please give rest to your arm. Please visit a physiotherapist and take electrotherapy treatment for pain. It will take some time to heal. Apply cold pack at home. To avoid more injury you can tie hour arm in a sling. Please consult online for better diagnosis. It can be understood from your description that you have pulled your muscle.

Hello , soreness will come when u exercises more or exercise after long time . It will take a few days to go away. Continoue with cold packs . No massages . Spray voilini . . Immediately there will be no relief as such. Or u can have pain killers

If you started exercises after a long time or first time, then there will be stiffness and pain for a week or 4 days, no need to worry continue icing/hot pack twice a day. If pain is severe you can take otc.

Hello! It sounds like you're experiencing muscle soreness and stiffness in your biceps after exercising.

Hii This is delayed onset muscle soreness it should resolve in 2-3 days. Rest eyes and mild stretches should help

get a proper assessment and treatment from nearby physiotherapist