WHAT IS MUSCLE PAIN?
Muscle pain – or soreness – is brought on by overexertion of the muscles during strenuous activity to which we are unaccustomed. Muscle pain is most frequently related to tension, overuse, or muscle injury from exercise or physically demanding work. Karen Psimas, Athletic Trainer and Wellness Coordinator for The Therapy Network warns, “One of the most common misconceptions about exercise is that people often feel if there is no pain involved then there is also no gain.” This misconception couldn’t be further from the truth. She adds,”Although a little soreness is expected when starting a workout program or increasing your program intensity, it should never be more than mild.”
A specific type of muscle pain “Delayed Onset Muscle Soreness” (DOMS) is usually felt 12 hours after the strenuous activity is completed, and its intensity peaks between 24 and 48 hours after the activity. Recent studies are showing that DOMS appears to be caused by minute tears in the muscle tissue itself, the tendons that connect the muscle to bone, or both. These tiny tears can lead to inflammation, as well as the muscle tension and stiffness we feel when we’re “sore.” Psimas says some muscle soreness can often be severe enough to deter people from continuing their exercise program. Muscle soreness can also be a sign of conditions affecting your whole body, like some infections (including the flu) and disorders that affect connective tissues throughout the body.
STEPS TO PREVENT MUSCLE PAIN
- As with any exercise program, Psimas says to “Make sure you get clearance from your doctor prior to starting your workout program.” They know your medical history, so they can tell you what kinds of exercises to avoid, as well as what you should emphasise.
- Stretch the muscle groups you are working before your exercise session. Start with a light warm-up (walking, biking, rowing, etc.) for 5 minutes to make the muscles easier to stretch.
- Start off with activities that seem rather easy, and then gradually build up your intensity over time. Perform the same stretches from your warm-up after you have completed your exercise session. Give your muscles time to rest. Too many days of consecutive, strenuous training does not allow your muscles and connective tissue an opportunity to heal.
SAFE STRETCHING
According to Psimas, there is a “right” and a “wrong” way to stretch. In order to avoid muscle injuries, pay careful attention to your technique when you stretch. Some guidelines for safe stretching include:
• Stretching should NOT be painful. Stretch until you feel a slight pulling sensation in the muscle. If you feel pain, ease off a little bit.
• Relax the muscles you are stretching, and breathe throughout the duration of the stretch.
• Do not bounce while in the stretch. Instead, try to hold stretches for 30 seconds at a time, and repeat the stretch at least 3 times.
• Drink plenty of water before, during, and after each exercise session. Our muscles need water to function, so give them the nourishment they need. Drink 2-3 cups several hours before you exercise, bring a water bottle for sipping on throughout your session, and follow up with another cup or two after you’ve finished.
TREATMENT FOR MUSCLE PAIN
Some injuries such as ankle sprains, shin splints, rotator cuff injuries, knee ligament/tendon injuries, and tennis elbow can be treated right away after you have hurt yourself. According to Psimas, The Therapy Network recommends the RICE method for initial treatment of muscle pain.
What is RICE?
Rest – If you injure yourself in sports, rest the area affected. This keeps you strong and prevents you from further injury.
Ice– Putting ice on your injury helps to reduce the swelling associated with the injury. You can use regular ice or something less conventional, like a bag of frozen peas. Don’t put the ice on for more than 15 minutes at a time though, as this could hurt your skin.
Compression– Wrapping your injury with a bandage is an excellent way to compress the injured area. This also helps with swelling and swelling is what keeps the injury from speedy healing. Don’t wrap the injured area too tight, if you do, just re-wrap it as needed.
Elevation– Elevate your injured area. Elevation also helps keep the swelling at bay. Keep your injured part above your heart, if it’s your foot, prop it up so that your foot is higher than your heart.
However, if you experience any of the symptoms listed below call your doctor right away:
(1) Your muscle pain persists beyond 3 days
(2) You have severe, unexplained pain
(3) You have any sign of infection, like swelling or redness around the tender muscle
(4) You have poor circulation in the area where you have muscle aches (for example, in your legs)
(5) Your muscle pain has been associated with starting or changing doses of a medicine.