You work hard all week, so when the weekend comes around, you wish to play just as hard. There's nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the health club to help you feel recharged.
All of that exercise can cause pain and tightness that shows up a day or two later. Do not get sidelined by muscle discomfort. Discover the causes and treatments so you can remain on your game.
What's Causing My Sore Muscles?
It's common to have aching muscles after you work out, play sports, or perhaps do chores, particularly if:
- You did something you're not used to, like running a marathon when you normally only jog just a few miles.
- You unexpectedly kicked up your exercise intensity level or increased the length of your workout.
- You did uncommon workouts that lengthen instead of shorten your muscle, like strolling downhill or extending your arm throughout a bicep curl.
These changes to your workout regimen can lead to tiny injuries in your muscle fibers and connective tissue. About a day later on, you'll start to feel sore.
" We call that 'delayed beginning' muscle pain," says Ethel Frese, PT, associate professor of physical treatment at St. Louis University. "It peaks within about 48 hours, and then it will gradually get better."
The good news is that when you do the very same activity once again, your muscles will start to get utilized to it. "You will in fact, have no pain or less discomfort since now you've enhanced the muscle or connective tissue," states Allan H. Goldfarb, PhD. He's a professor and exercise physiologist at the University of North Carolina, Greensboro.
What's Causing My Joint Pain?
When your joints feel sore and achy, that's normally a sign of osteoarthritis. This inflammatory condition ends up being more common as you age. The cartilage that normally cushions the joints deteriorates, leaving the joints painful and swollen.
Joint discomfort can also be brought on by overuse or injury, such as tennis elbow or a knee injury brought on by a problem with a ligament or meniscus. Ligaments are bands of tissue that connect bones in your body. A meniscus is a rubbery disc that cushions your knee.
Treating Sore Muscles and Joint Pain
When they're nursing sore muscles, use heat or ice, one huge question a lot of individuals have. Professionals state indirect ice-- an ice bag wrapped in a thin towel-- is finest for instant relief.
" Heat will feel good while it's on; however it's not going to decrease the damage or make it go away anytime quickly," Frese states.
Goldfarb recommends you ice the sore location right after the activity to cut swelling. Use heat later to increase blood circulation to the location. Heat also can assist relieve joint discomfort.
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If you get aching muscles occasionally, you can take acetaminophen (Tylenol) or a nonsteroidal anti-inflammatory drug (NSAID) like aspirin, ibuprofen (Advil, Motrin), or naproxen (Aleve) to help reduce the discomfort. Simply beware about using NSAIDs regularly. Long-term use can hinder your muscle's ability to repair itself, Goldfarb says.
Check with your doctor or pharmacist about any interactions these non-prescription drugs may have with other medications you take. You might need to avoid some medications if you have ulcers, kidney illness, liver disease, or other conditions.
In some cases, calming sore muscles requires more than an ice pack or over-the-counter painkiller. Muscle discomfort that begins rapidly and feels intense is an indication that you've injured yourself. If your pain is extreme or lasts for more than a few days, call your doctor.
How Do I Prevent Sore Muscles and Joint Pain?
Experts used to suggest extending before an exercise to avoid aching muscles. Stretch later on when your muscles are already warm.
A number of natural compounds are promoted for avoiding aching muscles, consisting of antioxidants like vitamin C. However, check with your doctor prior to taking high doses of any vitamin. Severe exercisers might find relief from post-workout soreness by taking in some protein. A research study of marines discovered that protein supplements assisted sore muscles after intense exercise.
Reduce Into Exercise and Check With Your Doctor
One of the very best methods to prevent sore muscles is by alleviating your method into your exercise regimen.
"Start off with light exercise and gradually build up," Frese states.
Check with your doctor prior to beginning an exercise program if you have a medical condition or you're uncertain about your health. He can assist you in discovering an exercise regimen that's safe and effective for you.
You may be tempted to curl up in bed when you have joint discomfort. One of the best things you can do for your joints, though, is to work out. "Our joints need to relocate to get nutrition," Frese states. Weight-bearing exercises can assist in reinforcing the muscles that support the joint. Just enjoy that you don't exercise to the point of discomfort.
It can also assist in working with a physiotherapist, who can reveal to you how to work out safely and keep great posture so that you don't get hurt or worsen joint pain.