Easy And Effective Ways Of Dealing With Muscle Soreness

Have you overdone your workout? Barely able to walk, sit or bend? Can’t face the thought of the gym or the running track ever again? Don’t despair. There are many simple and effective ways of dealing with muscle soreness and stiffness. Read on for some fast relief of that muscle pain.

Types of muscle pain.

There are several types of muscle pain associated with working out:

* Lactic acid burn.
This is the burning feeling you experience in your muscles as you are working out. This is a result of strenuous muscle exertion and lactic acid builds up in the tissues as a byproduct of the vigorous workout. Lactic acid burn starts to subside within minutes of finishing the exercise.

* Acute injury or sprain. Sudden onset of acute or unusual pain while exercising could indicate an injury or sprain. Many sprains can be treated in the same manner as DOMS. However, if your pain hasn’t gone within a week it will be time to consult a doctor. Severe pain may warrant a visit sooner.

* Delayed onset muscle soreness (DOMS) is used to describe the pain and stiffness that you tend to wake up with the day after a vigorous workout. This pain may intensify for up to 48 hours after the workout, and then start to subside. There are many useful strategies you can implement to help with this sort of soreness.

Treating muscle pain.

* Massage has been shown to help with both lactic acid build up and DOMS. In the case of lactic acid build up massaging the surrounding areas seems to clear the chemical build up faster, decreasing tissue inflammation. In the case of DOMS, massage would appear to be at the very least, very soothing.

* Yoga has been shown in studies to help with DOMS. The gentle movements along with the stretches may be just what the physio ordered.

* Stretching definitely helps alleviate the stiffness and soreness of those tight muscles. The best thing about stretching is that you can do it as often as you need to. Just remember, aim for gentle stretches, do not rock or bounce and try and hold for at least 5 seconds.

* RICE stands for rest, ice, compression, and elevation, and is ideal for more significant muscle injuries like sprains and swellings. The ice and elevation will minimize the bruising and swelling of the affected area. The compression, as in a bandage, will help support the area and will ease the pain, especially if it is your ankle or foot.

* Heat packs are extremely soothing for sore muscles and help with the associated inflammation. Many people swear by wheat packs for those aching and stiff muscles and joints.

* Ice packs and cold water.
Many athletes claim that ice baths are great for dealing with pains and swellings. Ice packs definitely help with sprains and swellings. Some may prefer the warmth of a heat pack, and others may find an ice bath more effective. Experiment and see which works the best for you. Neither will harm you.

* Warming up before going again.
Before you embark on your next round of activity it is vital to do a gentle warm up for 10-15 minutes. You will start to feel better straight away. Note the word “gentle”. Activities such as walking and cycling are excellent.

* Gentle activity.
You may not feel like even climbing out of bed, but gentle activity will definitely help your cause. Do not workout to the intense level you were at to give yourself the DOMS. Knock it back a few levels of intensity, but still do something. This will also help to keep you in your new workout mode. If you stop until you feel better, you may not go back.

* Be patient. You may feel as if you will never be able to move again, but within 3-7 days you will be fine. If you are not OK after 7 days you will need to see a physio or doctor, as this would indicate an injury, as opposed to DOMS.

Conclusion.

There are many simple ways of dealing with muscle soreness including stretching, yoga, massage, gentle exercise, and both heat and ice. Your muscle pain will go away, and in the meantime you will feel much better if you keep working out at a lesser intensity.

Cooling Down Is Important For Less Pain And Faster Recovery

Many of us assume the most important part of working out is actually working out. Wrong, those amongst us who are constantly saying “I’m in a bit of a rush and won’t bother with cooling down” are doing themselves absolutely no favors, unless they are looking for injuries. Those extra 10-15 minutes can literally be the difference between getting out of bed the next morning pain free and a serious injury. If you are short on time, cut your workout down to enable a proper cool down. Cooling down is important for several reasons:

Cooling down can help prevent those dizzy spells and even fainting that can occur when you stop a vigorous workout suddenly. If you stop suddenly, the blood can pool in those large muscles away from your brain (like your legs) leaving your brain oxygen and blood deprived, hence the giddiness and fainting.

Cooling down is also important for allowing blood pressure, and pulse and respiration rates to return to normal in a safer manner.

Cooling down will also help the muscles start to clear out any lactic acid build up produced from a  vigorous workout. This in turns assist with muscles repairing themselves faster.

Delayed onset muscle soreness (DOMS) can also be minimized with a proper cooling down routine. DOMS is a term given to that sensation following a new or vigorous workout that you can encounter 1-2 days after the workout. DOMS can result in muscle stiffness and pain that is severe, making all activities feel almost impossible.

Ways to cool down.

There are a few different ways to cool down, depending upon your level of fitness and what type of activity you are doing. Whatever your fitness levels, the cooling down process involves a slower form of activity followed by stretching and then re-hydrating and refueling the muscles.

* Re-hydration and refueling
involves drinking adequate amounts of fluid, such as water, as well as perhaps a sports drink if the workout was intensive and resulted in heavy sweating. Fuels in the forms of foods such as fruits, complex carbs, and low fat proteins are all good selections for replenishment.

* The less advanced.
For those who work out more for pleasure and fitness a fairly simple cool down will be sufficient. Try for 5 minutes of your workout at a slower rate, for example slow to brisk walking, a slower speed on the exercise bike, or a slow jog if you were running, with deep breathing. The deep breaths will assist with returning oxygen to parts of the body that may be oxygen deprived.

* Gentle stretching for 5-10 minutes after this, ensuring that you include all the muscle groups that have been given a workout. A good rule of thumb is to stretch for about 10 minutes for each hour of exercise. Each muscle group should ideally be stretched 2 or 3 times each for about 20-30 seconds each time. Another benefit of post workout stretching is that your flexibility will improve dramatically since your muscles are already nicely warm when you are stretching in the cool down.

* The more advanced will need a 10-15 minute slow down of the activity that you were doing. For example a slow jog instead of running, a slower speed on a bike, or a slower walk. It is a great idea to carry on with the activity you were doing, just with less intensity. The more intense the workout, the longer the stretching should go for. A more professional athlete could be stretching for up to 20-30 minutes after a strenuous workout.

* Rug up. If you are exercising in a cool or cold climate, or in a gym with exceptionally chilly air conditioning, you may find it necessary to throw on a jacket or an extra layer to prevent your body from becoming too cold while you are cooling down.

Conclusion.

Cooling down is just as an important part of working out as warming up. A thorough cool down consists of slower activity, stretching, and adequate hydration and food. Cooling down allows the body to return to its pre-workout state, aids in recovery, and minimizes the chances of injury and delayed onset muscle soreness.