Resolution 365

Muscle soreness and cramps brought on by exercise may deter some from working out or participating in physical activity, but following a few tips to better understand, prevent and treat aches and pains can be key to enjoying exercise and staying motivated in a fitness routine.

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.

The American College of Sports Medicine (ACSM) recommends these tips to address muscle soreness:

Don’t interpret soreness as being out-of-shape. The soreness is there because your muscle is learning something new, and the benefits of exercise far outweigh any initial discomfort.

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 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 healthcare provider or instructor for more information.

Muscle Cramps
Muscle cramps — 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. Newer research suggests that the main cause of a muscle cramp is fatigue of the muscle.

There’s no “cure” for muscle cramps, but ACSM 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.

Drinking pickle juice or pinching the upper lip or nostril are urban-legend type remedies for muscle cramps that some athletes swear are effective.

Related articles
Runner’s Stitch Cramping Your Style?

Related products
BioForce Inc. MyoMed, 3 Oz.

NOW Glucosamine 1000, 180 Capsules