Beat Muscle Soreness

Posted: Aug. 1, 2004

On Monday, you started a new exercise program. On Wednesday, your legs felt sore. Your first inclination may be to skip the workout but experts say you shouldn’t avoid exercise because of initial muscle soreness or cramps.

Following a few tips to better prevent and treat aches and pains can be key to enjoying exercise and staying motivated in a fitness routine. Carol Torgan, Ph.D., of the American College of Sports Medicine, said that exercisers should understand that muscle discomfort is part of the program.

"If you know you're taking a vacation and you'll be hiking up and down hills, you can expect some short-term damage in the muscle that results in soreness. But if you do some downhill walking beforehand, your muscles will adapt to your planned activity," said Torgan. "It's amazing that one bout of activity inoculates the muscle from further soreness for a number of weeks."

Muscle soreness
Muscle soreness, which typically occurs a day or two after an activity, results from microscopic muscle or connective tissue damage. These aches and pains should be minor, and are simply indications that muscles are adapting to your fitness regimen.

Torgan recommends these tips to address muscle soreness:

• Don't interpret soreness as sorely out-of-shape. "Some people think they have no business exercising because exercise is 'painful.' That's not the case. The soreness is there simply because your muscle is learning something new, and the benefits of exercise far outweigh any initial discomfort," Torgan said.
• Gentle stretching may help restore flexibility.
• Massage may also offer some pain relief.
• Application of balms, creams and/or ice, as well as submersion in warm water, may provide temporary relief.
• There's no scientific evidence that herbal remedies are effective, but products containing ibuprofen may help lessen the discomfort. The best treatment, said Torgan, is to take it easy for a few days while your body adapts.
• Don't avoid activity because of muscle soreness. In fact, keeping the muscle in motion with light exercise can be beneficial.
• Talk to your health and fitness instructor about muscle pain or soreness. It's normal to feel soreness, particularly after new moves, but if you're concerned, talk to your health care provider or instructor for more information.

Muscle cramps
Muscle cramps, which are intense, involuntary contractions of the muscle, typically occur toward the end of a long workout or competition. Cramps are traditionally thought to stem from dehydration or electrolyte imbalances (loss in body salt through sweat), but this is not always the case. Another cause of a muscle cramp is fatigue of the muscle.

There's no "cure" for muscle cramps, but Torgan recommends:

• Stretch regularly, stay well hydrated, take in a well-balanced diet and be conditioned for exercise.
• When cramps occur, hold the muscle in a stretched position until the cramp subsides.

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