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Sore All Over

Many have experienced muscle pain and soreness a day or two after an intense workout at the gym, a hike in the mountains or a few rounds of golf. Understanding the causes behind sore muscles will help to effectively deal with the pain and soreness with the right treatments.

What causes sore muscles?

Sore muscles and pain is normal, especially under the following situations:

  • Sudden increase in exercise intensity or duration.
  • Doing something which is not part of the normal routine like suddenly running a marathon when you usually jog.
  • Performing unusual exercises like walking downhill or extending the arm during bicep curl that lengthens the muscle instead of shortening it.

Such sudden changes to the exercise routine can result in minor injuries to the muscle fibres and connective tissue, thereby leading to soreness after a day or two.

According to Ethel Frese, PT, associate professor of physical therapy at St. Louis University, this is called ‘delayed onset’ muscle soreness. It peaks within a span of 48 hours and then gradually subsides. Allan H. Goldfarb, PhD, professor and exercise physiologist at the University of North Carolina, Greensboro says that repeating the same activity is good, because the muscles get used to it and the soreness decreases due to strengthening of the muscle or connective tissue.

What causes joint pain?

Sore and painful joints can be a sign of osteoarthritis and the condition becomes more common with age. The joint pain and inflammation is caused due to the wear and tear of cartilages cushioning the joints. Overuse or injury, like tennis elbow or knee injury can cause joint pain, as it affects the ligaments or meniscus. Ligaments are tissue bands connecting bones while a meniscus is a rubbery disc cushioning the knee.

How to treat muscle soreness and joint pain?

According to Frese, an immediate relief for sore muscles is to apply ice indirectly – an ice pack wrapped in a thin towel. Heat feels good until it is taken off because it doesn’t reduce the damage or make the soreness go away. Goldfarb suggests the immediate use of ice to reduce inflammation and subsequent application of heat to increase blood flow to the area and relieve joint pain.

Make sure your doctor or pharmacist is consulted about any potential interactions with the other medications taken. Some medications will have to be avoided if the person is suffering from ulcers, kidney or liver diseases. If the muscle pain starts suddenly and becomes more intense without decreasing, it is a sign of injury. If the pain lasts for more than a few days or if it is severe, consult a doctor instead of sticking to the ice or over-the-counter medications.

How to prevent muscle soreness and joint pain?

Stretching before a workout was often considered to reduce muscle soreness. However research does not support this theory.

Frese suggests a warm-up followed by a stretch before the exercise. She also says it is helpful to start with lighter exercises and then gradually builds up. Joint pains can tempt a person to stay in bed. But exercising can reduce pains by enabling it get more nutrition. Weight-bearing exercises can help strengthen the muscles that support the joint. But be careful not to exercise to the point of pain.

Antioxidants and vitamin C are said to prevent soreness, while protein supplements might reduce soreness. It is important to check with a doctor before consuming high doses of vitamins or proteins. Also it is useful to consult a physician before starting an exercise programme if there are health concerns.

A physical therapist can guide how to exercise safely and maintain good posture to prevent injury or worsen the joint pain.

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