Our solutions to muscle soreness
You think you are following precautions exactly as recommended, yet you sometimes end up with muscle soreness following physical activity. What is responsible for these relatively frequent muscle problems? How can they best be avoided and, if unfortunately you actually experience them, what methods can you use to alleviate the effects?
Why and how is muscle soreness caused?
Muscle soreness is delayed muscular pain that occurs after prolonged or overly intense physical activity involving the muscles concerned. During such unaccustomed exertion, the least resistant muscle fibres succumb, cause micro-tears. Pain is not felt during exercise, but from the day after, as you yourself notice: it is actually the inflammation caused by this damage that will create the deferred sensation of pain in the form of stiffness and difficulty in performing movements involving the muscles used.
How can it be prevented?
With the return of warm weather, it is very tempting to get back into sporting activities on the spur of the moment in order to get into shape. It is precisely by trying to do too much at once, even though our bodies are not accustomed, that we increase our risk of ending up with muscle soreness in the days following. What’s more, this pain will prevent us from continuing our exercise routine right away. To avoid this pitfall, it is important to adopt a few habits:
- resume physical activity gradually. There is no point punishing yourself by over-exercising to get back into sports. Your body will suffer even more as a result of this assault.
- hydrate before, during and after exercise. Water helps eliminate lactic acid and promotes recovery.
- warm up the muscles that will be used. In this way, the muscle will be conditioned and will, among other things, increase in flexibility. Oxygen will also be more efficiently circulated through the bloodstream.
- do light stretching after exercising. Just as over-exercising is not recommended, it is also inadvisable to over-stretch. The micro-tears created during exercise will be more likely to worsen. Muscles are like springs: simply making them flexible again after use will suffice.
Methods for relieving the effects
Even if the recommendations above are followed, muscle soreness will at times occur. Each person responds differently to the same physical exertion: muscle strength, the level of fatigue and even stamina are some of the variables that make some individuals more susceptible than others to muscle soreness. Here are some tips for muscle soreness:
- gently massage the muscle to relieve the pain. Toxins are more easily eliminated, and the muscle is relaxed and re-oxygenated. Again, moderation is the watchword.
- take a warm bath. There are divergent theories on the scientific value of this technique. However, in many cases beneficial effects have been attributed to heat application. It often helps to relax the muscles and relieve pain.
- take a break and plan your next physical workout even more carefully. Only time can reduce muscle soreness . It is advisable to accustom your muscles to exercise as much as possible so as to avoid any injury.
- if the pain in intense, painkillers can be recommended to bring relief.
- soreness is a benign muscle problem. However, if it persists after several days and becomes incapacitating, it is a good idea to consult your doctor.
- take homeopathy treatment.