Workout ke ek–do din baad jab stairs utarna punishment jaisa lage, woh DOMS hota hai – delayed onset muscle soreness. Yeh especially tab feel hota hai jab tum naya exercise try karte ho, weight increase karte ho, ya break ke baad vapas start karte ho.
DOMS ka matlab hota hai muscles me microscopic tears aur repair process chal raha hai. Slight tightness, dull ache, touch pe mild tenderness – yeh normal range hai. Usually 24–72 ghante me dheere-dheere kam ho jata hai. Light movement, stretching, warm shower, aur proper hydration isme help kar sakte hain.
Lekin sharp, stabbing pain, joint ke andar se aa raha ho jaisa feel, swelling, redness, ya movement pe extreme discomfort – yeh normal DOMS nahi. Agar tum weight daalte hi kisi specific spot me “snap” ya “pop” feel karte ho, aur next din walk bhi difficult ho, to wo injury ka signal ho sakta hai.
Beginners ke liye smart rule – itna push karo ki next din muscles me “yaad” rahe ki workout hua hai, lekin daily tasks impossible na ho. Gradual progression aur planned rest days tumhe strong bhi rakhenge aur safe bhi.
