Sore Muscles
Do you experience sore Muscles days after your workout? Feel like you cant even walk or lift your arm to brush your teeth? This is know as (DOMS) delayed onset muscle soreness. This is probably the biggest downside to physical fitness and many give up on their routine because of this fact. Sore muscles make it hard to get up and start exercising much less be able to do your everyday things like go to work, play with the kids, or simply cleaning the house. Now on to the big question.
What causes sore muscles?
Well, scientist used to believe that lactic acid build up on the muscles was the culprit. According to George A. Brooks, a professor in the department of integrative biology at the University of California, lactic acid is actually a fuel, not a caustic waste product. The understanding now is that muscle cells convert glucose or glycogen to lactic acid. The lactic acid is taken up and used as a fuel by mitochondria, the energy factories in muscle cells. So with this discovery where does that leave us as far as the reason behind our sore muscles? Well, strenuous exercises causes increases in muscle enzymes in the bloodstream, inflammation, and structural damage. These coexist with a decrease in the patient’s range of motion and strength in the affected area(s) resulting in sore muscles. That leads us to the most important question.
How can you treat sore muscles?
The best thing you can do to treat sore muscles is rest. Sore muscles will recover after about 5-7 days rest. This doesn’t really make sense if you have a daily exercise schedule. One thing I enjoy doing to relieve my sore muscles is to take a hot bath. I get the water as hot as I can stand it and just soak. I have read that you can also use this method to somewhat flush the pain away by running hot water over the muscles for about two minutes or so then turn the water as cold as you can for about 30 seconds and repeat this about five times or so. This method of hot and cold water will have the effect of opening and closing your blood vessels which will flush the acid from your muscles and ease the soreness. But as we said before, lactic acid is not responsible for sore muscles but if your in pain then it can’t hurt to try. You can also try anti-inflammatory medication like Advil, Motrin, Aleve. Before and after your workout be sure to stretch properly, this will help as well. Also don’t try to burn yourself out in one workout session.
Start off gradually day by day to allow your body to adapt to the strenuous activity. Scientist even say that once your body gets used to it then you will be able to stay conditioned for up to six months after you train. So if this is true and you stay dedicated to your routine then you will overcome the pain and be on your way to a more fit you with less muscle soreness. Also when you experience sore muscles a simple low intensity workout like a light, slow paced walk can help relieve your sore muscles. If your lucky enough you may have someone massage the pain away but whatever you do don’t quit your routine because it will be all for nothing. Keep on pushing and work through the pain and you will overcome your sore muscles and be able to train regularly to stay in shape and be a happier you.