After a long week of toil, you’re ready to let loose this weekend. A good round of golf, a hike in the mountains, or an intense gym session is some of the best ways to recharge your batteries.
A day or two after all of that exercise, you may feel sore and stiff. Don’t let aches and pains in your muscles keep you from exercising. You can stay on track if you know the causes and treatments of your condition.
How Do I Find Out What’s Causing My Muscle Pain?
Doing something unusual like running a marathon when you usually just jog for a few miles, or increasing the intensity or duration of your workout abruptly, can lead to sore muscles. You walked downhill or extended your arm during a bicep curl to lengthen rather than shorten your muscles.
Muscle fibres and connective tissue can sustain minor damage if your exercise regimen is altered in this way. A day or two later, you’ll start to feel a little achy.
As an associate professor of physical therapy at St. Louis University, Ethel Frese, PT, explains, “that is known as ‘delayed onset’ muscle soreness.” “It peaks within 48 hours, and then gradually improves.”
The good news is that your muscles will become accustomed to the activity if you do it repeatedly. Because you have strengthened your muscles and connective tissues, you will not be as sore as before, says Allan H. Goldfarb of the University of North Carolina, Greensboro, an exercise physiologist and professor.
What is causing my joints to hurt?
Osteoarthritis is frequently accompanied by joint pain and stiffness. This inflammatory condition is more common as you get older. Osteoarthritis is caused by deterioration of the cartilage that cushions the joints.
Tennis elbow or a knee injury caused by a ligament or meniscus problem can also cause joint pain due to overuse or injury. Ligaments are bands of connective tissue that run along the ends of bones. A meniscus is a cushioning disc found in the knee.
Muscle and Joint Pain Treatment
When it comes to treating sore muscles, one of the most common queries is whether or not to apply heat or ice. Experts recommend using indirect ice for immediate pain relief (an ice pack wrapped in a thin towel).
However, Frese points out, “heat will not reduce or eliminate the damage any time soon” while it’s on.
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Goldfarb recommends icing the sore area as soon as possible after exercise to help reduce inflammation. Then, later, apply heat to the area to stimulate blood flow. Joint pain can be relieved with the use of heat.
To ease muscle pain, take acetaminophen (Tylenol) or an NSAID like aspirin, ibuprofen (Advil, Motrin), or naproxen (Aleve) (Aleve). If you take NSAIDs on a regular basis, be careful. Over time, Goldfarb claims, long-term use interferes with your muscle’s ability to heal itself.
Consult your doctor or pharmacist if any of these over-the-counter medications interfere with any other medications you are taking.
You should also avoid taking certain medications if you have ulcers, kidney disease, liver disease, or any other medical condition.
Sore muscles sometimes require something more than just an ice pack or over-the-counter pain medication. If you experience sudden and severe muscle pain, you’ve likely injured yourself. In cases where the pain lasts more than a few days, you should seek medical attention.
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Pain caused by a myofascial condition
Fascia, a tough connective tissue, covers your muscles. Myofascial pain syndrome (MFS) causes significant muscle pain by inflaming this tissue.
The sensitive and painful trigger points that can cause pain in your muscles all over your body are the hallmark of this chronic pain disorder. Although the exact cause of MFS is unknown, we believe that it is frequently associated with overuse, injury, and even stress, we believe.
Pain Management for Chronic Muscle Injuries
We’ll start by trying to figure out what’s causing any persistent muscle pain you’re experiencing. If we determine that you have compartment syndrome, rest and medication usually work to alleviate your symptoms.
Trigger point injections will be used first if we find that MFS is the source of your pain. Trigger point injections are used to break up the knots in your muscles and fascia that are causing you pain. This procedure involves injecting the tissue with anti-inflammatory and analgesic medications.
To alleviate tension in sensitive trigger points, trigger point injections can be used to alleviate the pressure on the surrounding muscles, as well.
Schedule a consultation at one of our California locations in Pleasant Hill, Pleasanton, or Corte Madera to begin the process of resolving chronic muscle pain.
Muscle and joint pain: what can I do?
Experts used to recommend stretching before a workout to avoid muscle soreness. Soreness and injury prevention aren’t helped by pre-workout stretching, according to research. Before working out, it’s best to warm up, according to Frese. As soon as your muscles have warmed up, perform some stretches to help them relax.
Muscle pain can be alleviated by taking a few natural supplements, such as antioxidants like vitamin C. Consult your doctor before taking high doses of any vitamin. It’s possible that serious athletes who consume more protein will experience less post-workout soreness. In a study of marines, protein supplements were found to alleviate post-workout muscle soreness.
Gradually increase your level of physical activity, and consult with your doctor along the way.
Incorporating exercise into your daily routine is a great way to prevent muscle pain.
Frese recommends starting with light exercise and gradually increasing the intensity.
If you have a medical condition or are concerned about your health, see your doctor before starting an exercise programme. He can help you devise a workout plan that is both safe and effective for your unique needs and goals.
The desire to curl up in bed with joint pain is understandable. In contrast, one of the best things you can do for your joints is to get some exercise. Frese explains that “our joints need to move in order for us to receive nutrition.” To help build the muscles that stabilise and support a joint, try weight-bearing exercises. Make sure not to go overboard.
You can also benefit from working with a physical therapist, as they can help you learn how to exercise safely and avoid injuring yourself or aggravating joint pain.
After a workout, your muscles ache.
Delayed onset muscle soreness (DOMS) is a common side effect of exercise that lasts for a few days (DOMS). All fitness levels can be affected, especially if they try a new activity or push themselves harder than usual.
In most cases, the pain in your muscles will subside within two to five days. Painkillers and anti-inflammatory medications can be used to alleviate your symptoms.
Even if you have DOMS, you can still work out, but it’s best to hold off for a few days until the pain subsides.
For more than 5 days, or if the pain is worsening, you should see a doctor for treatment.
If you suffer an injury, you are likely to experience immediate discomfort, tenderness, swelling, bruising, or stiffness where the injury occurred. After exercising or participating in a sport, you may not notice these symptoms for several hours.
You may not need to see a doctor if the injury is minor and you can treat yourself at home by following these steps: In order to prevent further injury, you should rest the injured area for the first 48-72 hours.
- For the first 48-72 hours, apply an ice pack regularly to the affected area to reduce swelling. If you’re going to use ice, it should only be applied for a few minutes at a time.
prescription medications like paracetamol or ibuprofen