7 Steps to Sooth Sore Muscles

7 Steps to Sooth Sore Muscles

Muscle pain can be caused by exercising after a period of inactivity, taking part in a new or more intensive exercise routine or engaging in exercises that puts strain on specific muscles groups.

􀀑􀀃These intense activities can create microscopic tears in muscles fibers causing inflammation and pain known as delayed onset muscle soreness or DOMS.

This feeling of discomfort typically peaks within 48 hours after intense or new forms of activity and gradually eases thereafter. You’ll be less likely to experience this soreness the longer you continue doing the same activities that caused the pain in the first place as the stronger muscle and connective tissue become conditioned to the load and intensity of the exercise, and also begin to recover faster. So, how can you ease sore muscles during the period when this pain peaks?

1. Massage those muscles

Massaging the body prompts nutrient-rich blood to fl ow to the muscles, replenishing them and easing stiffness and discomfort. A study published in the journal Science Translational Medicine showed that massage also helps reduce the production of compounds called cytokines, which play a critical role in post-exercise inflammatory response. In addition, the research team led by Dr Mark A. Tarnopolsky, a professor of paediatrics and medicine at McMaster University in Hamilton, Ontario, also found that massage enhances cell recovery by stimulating mitochondria, which facilitates quicker adaptations to exercise. It is, however, important to use the correct form of massage. Deep tissue massage, for instance, can cause additional inflammation which can exacerbate feelings of soreness and stiffness. It is therefore best to get a massage from a professional. Once you’ve gained a better understanding of the techniques that can be used then you can start to learn some self-massage

techniques. There are a number of reliable publications and online sites that offer tips on effective massage techniques.

2. Don’t skip the stretching

Gentle stretching can relieve pain, loosen tension and help tightened muscles to become more pliable and flexible. This is due to the fact that muscles typically tighten after intense exercise or activity they are not conditioned for, and this can worsen the feeling of soreness. Just keep in mind that stretching ‘cold’ muscles can cause injury and it is thus wisert perform stretching exercising after you’ve done a light warm-up.

3. Eat and Drink to Ease Pain

Research indicates that there are a number of nutrients that can help minimise exercise related

muscle soreness. It is therefore essential that your post-workout meal, which should ideally be consumed within two hours after an exercise session, contains the right mix of nutrients. There is strong evidence to suggest that consuming a mix of carbohydrates and protein in the post-exercise

period can help ease muscle pain by replenishing depleted energy reserves and repair and rebuild muscle tissue, which all helps to heal your muscles faster. And don’t forget to include healthy fats in your other meals, particularly omega-3 fatty acids, as they help to reduce inflammation naturally. Research also indicates that taking a daily omega-3 supplement after a strength-training workout can aid in reducing soreness and easing inflammation as this compound may help boost blood and oxygen circulation to sore muscles. Natural sources of these healthy fats include flaxseed oil, extra virgin oil, canola oil, avocado and fatty fish like salmon.

4. Heat can help

Applying heat to sore muscle can also have a soothing eff ect because, when the temperature of muscle increases, blood fl ow increases. This brings fresh oxygen and nutrients to assist in healing and repairing the injured site. Try immersing your body in a warm bath and enjoy a long soak or, if the pain is isolated, apply a heating pad directly to the painful spot.

5. Cool it!

While heat can off er relief from aching muscles, cold can also have analgesic (painrelieving) properties. The key is to apply a cold compress to the tender area for 10 to 20 minutes, within 72 hours after taking part in the strenuous activity. For those who are a bit more adventurous, ice baths have long been touted as an invaluable tool in aiding recovery and reducing next-day soreness. However, if that is too extreme you can also try contrast showering – alternating between hot and cold water – as this will stimulate blood fl ow, which helps to ease pain and reduce swelling for all the reasons already mentioned.

6. Roll

Foam rollers are not only relatively cheap to purchase but using them can prove especially effective for increasing blood flow to your muscles and soothing muscular discomfort. Massaging muscles and fascial tissue with a foam roller can also help to work out sore or tight spots from overworked muscles. Commonly referred to as adhesions or knots, direct pressure from massage, foam rollers or even balls and other purpose-made tissue manipulation tools can help to release these areas, where damaged tissue has built up due to all the activity. These noodle-like cylinders come in a variety of lengths, widths and densities but investing in a fi rm roller (about 60cm long and 15cm in diameter) will off er you good value for money and multiple uses. Use your foam roller by lying on top of it, placing the muscle you wish to roll directly over the foam roller, then roll over the muscle until all tension has been released from tender areas, remembering to pause on those tight hot spots.

7. Don’t be a couch potato

When your body is in pain you may feel tempted to avoid exercise until you feel a bit better but this isn’t a wise idea. While you shouldn’t push your body when suffering from DOMS, it is best to keep moving with a few days of easy workouts to promote blood flow and prevent further muscle damage. This also reduces the likelihood of injury once you return to full-blown exercise. It’s best to continue with your regular routine but keep things light and easy until you have fully recovered.

Post-workout muscle pain is never pleasant but the good news is that when the muscle recovers it will be stronger and denser. However, it is important to differentiate between DOMS and more serious injury. If a specific area is particularly painful and the discomfort persists consult your doctor as this could indicate an injury. Lastly, remember that feeling a little pain is often the price you pay for improving your performance and shaping an enviable physique to be proud of. Some degree of damage and inflammation needs to happen to elicit the response you’re after. As such, as long as the pain isn’t caused by an injury, next-day soreness is actually your fitness friend rather

than your foe.

Liquid Calories : Your Fitness

More often than not I get a sheepish smile followed by a confession… “I drink a lot of coffee”, “I have a few diet drinks a day”, or “lots of tea and water”. Then, inevitably, comes the final question: “Oh, by the way, just how ‘bad’ are energy drinks and alcohol?”

Based on these common responses it is safe to say that, in essence, many people may be consuming sufficient liquid each day. However, you may not be consuming enough water and, more importantly,

you may be drinking a whole lot of empty calories. This combination can have massive consequences to your health and may be a huge contributing factor to your weight gain or your inability to lose weight. So, let’s liquidate this debate... The amount of water that we have in our bodies ranges from 50% to 75%. This variance in body composition can be attributed to factors such as age, gender, fitness level, diet, hydration status and the use of diuretic substances. The average adult woman is comprised of about 55% water. It is therefore clearly evident that water is a significant constituent of a healthy body.

In an ideal world we would all drink enough water to remain fully hydrated, but nowadays that is difficult given our busy and demanding lifestyles. Some people literally forget to drink anything at all

during their busy day, while others survive on coffee or, worse, they get through their day or their workout with sugar-laden energy drinks. Further compounding the issue is the fact that many who struggle to eat during the day or are following strict diet plans often opt for fruit juices or a liquid with a ‘nutritional’ value to fill up on calories and curb those cravings. However, this is extremely detrimental when it comes to nutrition and overall health. Simply put, our bodies don’t register liquid calories in the same way as solids. If you are on a calorie controlled eating plan you have a limited number of calories you can consume each day. This figure has (hopefully) been carefully calculated to ensure you have enough energy to get through the day and also achieve your goal, be it weight maintenance, weight gain or weight loss. If you drink copious amounts of flavoured liquids such as sugar-laden flavoured waters and juices you are simply adding empty calories to your diet, which sabotages your goal. Take, for instance, high fructose sugary liquid syrups or cordials and full fat milk – they can add between 80-160 calories to your innocent hot beverage or meal accompaniment. How about hot chocolate during the colder Winter months? It’s not only the added sugar in the formulation that impacts your waistline, but there is full fat milk powder too. Mix this in with milk, be it fat-free, skim, low fat or full cream and you could be consuming 150 to 400 calories and 25-58g of carbs per serving. If you’re a soya milk girl then you’re a little better off , but even soya hot chocolate drinks have been shown to contain anywhere from 170 to 399 calories per serving.

PICK YOUR POISON

So, even if we cut out the decadent drinks and opt for cappuccinos or lattes you could still consume between 80-150 calories per serving, and that’s if you manage to keep it to just one per day. With this in mind it is essential that you ‘pick your poison’, but even then, if you’re on a calorie restricted diet that aims to create a 500 calorie-a-day deficit to lose 0.5kg per week, a seemingly innocent cappuccino with the girls can swing your deficit into a surplus for the day and hamper your weekly weight loss plans. If left unchecked this daily cuppa can easily add an extra 1050 calories per week, which is already 66% of an average woman’s daily calorie intake; almost an entire day of extra calories! And don’t forget, not only are these drinks loaded with calories and devoid of any nutritional value, but they won’t quench your thirst and they’ll leave you wanting more. In addition, the sugary drinks will spike your insulin levels which will result in that inevitable energy slump,

which leaves your body wanting its next fix of sugar. Furthermore, most flavoured waters, sugary energy drinks, juices and alcoholic beverages are packed with chemicals and other artificial substances that aren’t good for your body. It is therefore essential that you drink the majority of your

recommended daily fluid intake of 2-3L a day in the form of ionised and mineralised water. This will ensure that your body remains hydrated. On the days that you train, be it at the gym or out on the road, ensure that you drink a bit more to avoid dehydration. The general rule of thumb is to drink to thirst and aim to replace the weight you may have lost with a commensurate amount of water.

The best way to achieve this is to always keep a water bottle with you and to keep it topped up so that you are encouraged to drink. Try limit diet drinks, juices, alcohol and sugar-free energy drinks to one per day, but only when required. In closing, it is pertinent to mention that we often mistake hunger for thirst. As such, if we ensure that we’re always hydrated we’ll be doing our waistlines a huge favour.

BY  DANI WATERSTON,