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Sore muscles

Hi I started doing cardio last Monday. On Friday instructor told me to lift weights. He made me lift heavy weights. Friday was normal. I performed all activities normally. But Saturday , my arms started paining.I could not eat meal from my hands. I can't fold my arms. I can't lift water bottle even. Its middle in the night 4 am and I am not able to sleep. Please suggest.
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Dr. Shekhar Chandrakant Jambure (PT)
Cardiovascular And Pulmonary Physiotherapist 10 yrs exp Navi Mumbai

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What you are experienced is what we called DOMS(delayed onset muscle soreness). Its usually occurs 8-16 hrs post exercise. Ita because when you workout as a byproduct of metabolism there is lactic acid accumulated in the muscle which gives you that sore feeling. Hot water fomentation at the sore muscles will relieve the pain somewhat. At the same time please bear in mind that dont take break from exercise. Continue to exercise, if too painful reduce the intensity but don't take a day off. When you continue to workout the muscle, the lactic acid Clearance will be accelerated. And you'll be relieved early. If you take the day off then lactic acid may persist longer and symptoms may get worse.. Maintenance of hydration level is also very important so make sure you are drinking good amount of water. Hope the info helps.
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Dr. Deepak Dhole
Physiotherapist 6 yrs exp Mumbai
Dont worry dear....its normal physiological response due to lactic acid accumulation.....pain will subside within one or two days.....but dont lift heavy weights on u r first day.......increase u r weights....gradually.....start from minimal...3to 5 kg.or according to u r capacity.............if the pain persist.....more than two days visit to u r physician.......eat healthy..drink enough water...take care.......... .
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