SORE MUSCLES: PREVENTION AND MANAGEMENT
Sore muscles are often characterized as tender pain or inflammation occurring in the muscle tissue.
This most commonly results from a physical activity that stresses the muscle tissue beyond limit, resulting in pain, soreness or inflammation.
Delayed-onset muscle soreness, is a result of an intense workout that causes tensions in muscle fibers and surrounding tissues.
Typically, the symptoms of DOMS peak 12 to 24 hours post-exercise whereas Acute soreness is experienced during or immediately after an intensive workout.
There are a few prevention tips that help people make simple lifestyle changes to avoid soreness.
A nutritious, varied diet is pivotal to maintaining a healthy lifestyle that reduces the likelihood of such conditions.
Food serves as a major fuel and energy source to our body and can help build up immunity to recurring muscle stiffness or soreness.
So is hydration, as our rigorous routines and urban stress can manifest in sudden physical pains or tensions if overlooked.
- Stretching the muscles
An active workout regimen that is not intensive, hard to perform and rigorously painful will help your body rest and recuperate in a healthy manner.
With workouts like HIIT- high intensity interval training becoming a hot favorite with fitness enthusiasts, it is only wise to consider workout as per our present physical capabilities and health.
Stretching your body after each workout session, or even as a warmup preceding the workout itself can prove to be beneficial in the long run.
As this avoids both muscle stiffness or surrounding tissues to tear up with inflammation.
- Maintaining good posture
As sitting or standing with proper alignment promotes blood flow and improves blood circulation, your blood vessels, muscles or ligaments are less prone to injury or inflammation.
People who consistently maintain a good posture are less likely to experience back spasms, neck or back pain.
Using correct posture supports spine health and improves back support as most of us spend a larger duration of the day sitting in an office chair for work.
Poor posture often turns out to be the main culprit behind muscle tension as muscles are worn out quickly and can lead to stiffness, pain or soreness in the body.
A proper posture maintenance also reduces pressure on ligaments holding spinal joints together in order for the muscles to work efficiently.
- Avoiding an inactive or sedentary lifestyle
We’ve all heard how unhealthy it is to be inactive during most of the day. Our work life requires us to be physically in one place whilst mentally pushing ourselves to do our jobs.
Nothing harms the body long-term like a sedentary lifestyle. Even a health professional recommends healing from an injury along with slow, steady, and gentle movement.
As the body is meant for activity, movement, and rest, our muscles gather healthy support in order to function better.
During the muscle pain or soreness that we experience, our muscles repair and strengthen themselves.
However, there are a few recovery or healing tips that can be implemented to relieve muscle soreness:
Lighter exercise to rework the same muscles can aid the process of recovery and let the body recuperate.
A light walk, yoga or gentle breathing exercises are an ideal way to get the body going after experiencing soreness due to an intensive workout activity.
- Muscle Massage
A lot of studies and professional advice hints that a good massage might help you recover from muscular pain, stiffness, or soreness.
Massage is a beneficial treatment to alleviate the pain caused by DOMS( delayed on-set muscle soreness) as it improves blood flow, relieves stiffness, and improves flexibility.
A good massager can help your body recover from fatigue and combat muscle stiffness or spasms.
A good massage post-exercise or DOMS might also decrease inflammation to alleviate burning pain.
- Stay Hydrated
Dehydration can result in your body being unable to perform at its best level. Not only does enough hydration help your body maintain temperature, it transports essential nutrients to create energy and loosen your joints.
Not drinking enough water for an extended period can lead to fatigue, dizziness, or even muscle cramps.
- Right technique during exercise
Haven’t we all heard about the right gear, equipment or footwear during workout?
Similarly, exercising with proper technique or under the guidance of your personal trainer may help avoid unwanted muscle strain or injury.
At a gym or health club, a trainer can guide you on instructions regarding lifting weights or using equipment in a safe manner that doesn’t put your body under stress.
While muscle soreness can always be treated with the right care, nutrition and lifestyle advice, taking care of your body is instrumental in decreasing the chances of experiencing physical tension or stress.
A quick consultation with your physician or a medical professional on ways to reduce lifestyle stress can also help.