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Soreness and stiffness in biceps
Hello! I am unable to stretch my hands as there is Soreness and stiffness in biceps. Had exercised 2 days back and the pain is unbearable right now. I have applied cold pack and hot pack. It's not helping. I want to immediately be able to fold my hands and move freely. Please guide how to treat this?
Answers (12)
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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
Next Steps
Ensure to do perform proper stretches after a workout
Health Tips
Avoid heavy weight training till pain subsides
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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
Next Steps
After pain level is reduced you can go for exercise therapy but healing time is needed.
Hope this is helpful sir
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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.
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Hii
This is delayed onset muscle soreness it should resolve in 2-3 days. Rest eyes and mild stretches should help
Next Steps
if it doesn't resolve contact nearby physio
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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.
Next Steps
Rest well and give it two days.
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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.
Next Steps
or You can visit a Qualified Physiotherapist.
Helps you with pain management and further treatment.
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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.
Next Steps
visit a physiotherapist or consult online.
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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.
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Ms. Veena Vijayan (PT)
Physiotherapist
5 yrs exp
Bangalore
Hello! It sounds like you're experiencing muscle soreness and stiffness in your biceps after exercising.
Next Steps
Here's what you can do to help relieve the pain and improve your mobility: 1. Apply an ice pack to your biceps for 15-20 minutes every 2-3 hours. Make sure to wrap the ice pack in a thin towel to prevent direct contact with your skin. 2. After using the ice pack, apply a warm compress or heating pad for 15-20 minutes. This can help improve blood flow and reduce stiffness. 3. Gentle stretching can also help. Try to slowly and gently extend and bend your arms within your pain tolerance. Do not force any movements. 4. Stay hydrated and rest your arms, avoiding strenuous activities until the soreness subsides. If the pain persists or worsens, consider consulting a healthcare professional for further advice.
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Dr. Steephan John
Physiotherapist
4 yrs exp
Bangalore
get a proper assessment and treatment from nearby physiotherapist
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Mr. Avijit Das (PT)
Sports and Musculoskeletal Physiotherapist
7 yrs exp
Kolkata
Hi this is called DOMS.
Next Steps
Take rest ice compression for 10 mins per day.
Health Tips
After 3 days, slowly start stretching the exercise. under supervision of qualified Physio doctors.
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Ms. Shefali Gandotra (PT)
Physiotherapist
19 yrs exp
Jammu
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
Health Tips
Do small repetitions of exercises instead of more reps
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