MANAGING SORE MUSCLES AND JOINT PAIN

 

 

You work hard all week, so when the weekend finally rolls around you want 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 gym to reinvigorate you. Weekend warriors be warned, though - Saturday and Sunday activities can lead to Monday soreness.

 

WHAT CAUSES MY SORE MUSCLES? It's normal to have sore muscles after you work out, play sports, or even do housework, especially if:

1. You did an activity you're not used to

2. You suddenly kidked up your exercise intensity level or increased the length of your workout

3. You did eccentric exercises, in which you lengthened instead of shortened your muscle

 

These changes to your exercise routine can lead to tiny injuries called microdamage in the muscle fibers and connective tissue. About a day later, you will start to feel sore. That is called delayed onset muscle soreness. It peaks within about 48 hours and then it will gradually get better. The good news is that when you do the same activity again, your muscles will start to get used to it.

 

WHAT'S CAUSING MY JOINT PAIN? When your joints feel sore and achy, that's usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful. Joint pain can also be caused by overuse or injury - for example, tennis elbow or a knee injury caused by a ligament or meniscal problem.

 

TREATING SORE MUSCLES AND JOINT PAIN: One big question a lot of people have when they're nursing sore muscles is whether to use heat or ice. Experts say indirect ice - an ice pack wrapped in a thin towel - is best for immediate relief. Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon. Use ice on the sore area right after the activity to reduce inflammation, then use heat to increase blood flow to the area. Heat also can help relieve joint pain. If you get sore muscles once in a while, you can take acetaminophen (Tylenol) or a nonsteroidal anit-inflammatory drug (NSAID) liek ibuprofen (Advil, Motrin), naproxen (Aleve) or aspirin to help relieve the discomfort. Just be cautious about using NSAIDs regularly. Long-term use can interfere with your muscles' ability to repair themselves. Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes quickly and feels intense is a sign that you've injured yourself. Call your doctor if your pain is severe or lasts for more than a few days. 

 

 

One of the best ways to prevent sore muscles is by easing your way into your exercise routine. Start off with lighter exercise and gradually build up. Then you're much less likely to cause the microtrauma. If you have a medical condition or you're unsure about your health, check with your doctor before starting an exercise program. Your doctor can help you find an exercise program that's safe and effective for you.

 

 

source: www.webmd.com