Skip to main content

Your Sore Muscle Treatment Plan

It's normal to have sore muscles after you work out, play sports, or even do housework, especially if it’s been a while since you’ve been physically active. The medical name for this condition is delayed onset muscle soreness, or DOMS, and it is thought to be due in large part to inflammation of the muscle as a result of micro-tears of the muscle fibers.

So, does anything work to reduce delayed-onset muscle soreness? So far, nothing is proven 100 percent effective, and while some people have found some of the following tips helpful, it's best to try a few things to see what works for you.

ICE:
Because it is the best effective means of treating inflammation, ice therapy can be used to treat the muscle micro-tears cause that create DOMS and should be considered especially if your muscle strain is severe. Don’t have an ice-pack? Grab a bag of frozen vegetables, wrap it in a cloth and apply it to the area for 15-20 minutes several times throughout the day.

OTC MEDICATION:
Although they won't actually speed healing, over the counter medications like aspirin, ibuprofen or naproxen sodium can help to temporarily reduce your muscle soreness. However, take caution if you plan to take them before exercise. They can mask the symptoms of a more severe injury.

STRETCH:
While some studies suggest that stretching does not effectively prevent or reducing muscle soreness, there is no evidence that stretching is harmful or contributes to muscle soreness. In fact, many people credit stretching as their key to quick recovery. So, If you want to try some gentle stretching (especially in a warm shower or steam sauna), it may help, and certainly can't hurt.

MASSAGE:
Yes, a shameless plug for my services, but a valuable one none-the-less. Because massage is thought to simulate blood flow to the area and to diminish swelling within the muscle, studies suggest that massage is a beneficial means of treatment of muscle soreness. You can do it yourself by gently kneading the area with your hands, but for best results, schedule a massage with a professional to relieve muscle pain.

Although these tips may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow these recommendations. *Take note, however, and see your physician if your soreness increases in intensity or persists for more than 5 days.

As Always - Enjoy Your Life!

John Aaron Villarreal


The Legal Stuff: The content and information on this site is not intended to diagnose,
cure, treat or prevent disease. Please consult your physician
prior to starting any exercise or diet program.
Labels:

Comments

Post a Comment

Popular posts from this blog

When Should I Get a Massage and How Often?

This is a question I get often… Let’s face it, if it were up to massage therapists we’d say that you should get a massage every day, but in reality – very few people ever have the means or time to make this scenario play out in their lives. So technically speaking, your frequency should depend on how much you like massage, how often you experience chronic pain, and your budget. If you’re able to afford it, getting a monthly or weekly massage works best at helping prevent injuries by catching tight areas before they become problematic. With my more athletic clients (runners, weightlifters, gymnasts), I usually recommend timing their massage to coincide with the times they are training their hardest. For example, runners can develop tight hamstrings and hips, gymnasts and weight-lifters can get tight shoulders. These tight muscle groups can elicit injuries over time if they aren't treated by massage. If you are physically active, I recommend getting a massage within 24 hours ...
Post a Comment
Read more

Coffee Has Health Benefits

Anyone who knows me knows I love my Joe…. err, “cup of joe” that is. In fact, I’m enjoying a cup as I write this post. However, as a wellness professional that little admission of guilt has gotten me a few sneers and looks of condescension. Caffeine is BAD for you, they say! Well, perhaps abusing caffeine may be “bad” for you, but ‘caffeine’ doesn’t necessarily mean ‘coffee.’ Despite this fact, coffee has gotten a bad rep over the years after a few health experts linked it (or rather, linked caffeine abuse) to several diseases. But is coffee actually that bad? Probably not; new research shows that drinking coffee in moderation provides numerous health benefits. Antidepressant It might seem a little odd to find that coffee could help with depression, but new research has shown that it does just that. Now, don’t go throwing out your prescriptions or quit counseling just yet though, coffee is not a cure for depression. Rather, the caffeine in coffee helps regulate your mood trans...
2 comments
Read more

What To Do When You’re Chronically Stressed

Of all the modern-day ailments that seem to affect us, none is more pervasive than stress. Everywhere you turn, there are factors lurking to redirect you from your peaceful pursuit of happiness and lock you in the clutches of “stress.” What exactly is stress—and what more insidious effects does it cause? The dictionary defines stress as “great pressure or force; strain.” In today’s world, we think of stress as the result of too much pressure laid upon us by life, causing mental worry or anguish. This, in turn, manifests itself in tight neck and shoulders, headaches, nervous stomach, etc. But these physical and mental conditions are really only the beginning. Studies show that stressful situations can develop into more threatening health conditions. For instance: A sudden or unexpected stressor can activate your adrenal glands, which sends adrenaline and other hormones into your bloodstream. This brings about an increase in your breathing, heart rate, blood pressure, and blood f...
Post a Comment
Read more