Fitness Articles

Smart Ways to Soothe Sore Muscles

Decode, Treat and Prevent 5 Common Types of Post-Workout Pain

Unexplained Aches
Ever have a great workout and then the next day you're sore in an area that you didn't really work? Or perhaps you are in the middle of a workout and are noticing pain or burning in muscles that shouldn't be feeling the particular exercise, such as your lower back aching while doing an abs exercise. This may be a sign of improper form when lifting weights or performing an exercise. Unexplained aches in your back and neck, or general joint pain, can be signs that you have overstressed your joints or exercised in poor form, causing your body to overcompensate and recruit other muscles to help do the work.
How to prevent it: Always make sure that you're exercising with perfect form. If you can't perform an exercise with proper form, it's a sign that you either need to decrease your weight or modify the exercise.

How to treat it: If you generally feel just sore, treat the same as you would DOMS, but pay special attention to where you're sore to determine the cause of it—you can then avoid it the next time you hit the gym. Joint pain can indicate a more serious injury, so don't use the affected joint in any way that causes it pain. Also, be sure to check with your doctor to rule out injury before exercising again.

What not to do: Do not work the area that is sore—especially if you have back, spine or neck aches. Be cautious of any activity that increases the soreness and consider RICE (rest, ice, compression and elevation) for relief.
Burning Sensations in Muscles
When people say "no pain, no gain" in the gym, the pain they're talking about is actually the burn you feel in your muscles when you really push into and past fatigue. (As you've already learned, real pain is no gain to anyone.) This burn is an unpleasant—but normal—sign that you are working. See, when our muscles use energy, they release hydrogen ions or protons. When doing heavy or prolonged exercise, the protons in your muscles actually accumulate faster than your body can release them, making your muscles burn. This burn is a sign that you've reached muscular fatigue or "overload," which is a necessity if you hope to build stronger muscles.
How to prevent it: You can prevent this by working out at a lower-intensity, although every few days it's good to "feel the burn" because you know that you're really working those muscles in a way that will help them get stronger!

How to treat it: Stopping "the burn" is as simple as stopping the exercise you're doing. Rest a minute or two and try again if you feel up to it. The feeling should subside in a matter of seconds or minutes, although you may experience DOMS in the following days as a result of your hard work.

What not to do: Don't feel like you have to feel the burn every time to have a good workout. The best exercise plan is one that switches high-intensity workouts with easier, lower-intensity workouts to prevent over-training. Keep workouts fresh and give the body adequate rest.

Active Recovery, from Sports Medicine
Don’t Be a Sore Loser - Dealing with Muscle Soreness, from
Muscle Cramps, from U.S. National Library of Medicine National Institutes of Health
Muscle Pain and Soreness, from Walking
Muscle Pain and Soreness After Exercise - What Is Delayed Onset Muscle Soreness, from Sports Medicine
Sore muscles after exercising, from
Sore Muscles? Don't Stop Exercising, from
Stretching Out Does Not Prevent Soreness After Exercise, from
What Makes Muscles Burn?, from Prevention Magazine
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About The Author

Jennipher Walters Jennipher Walters
Jenn is the CEO and co-founder of the healthy living websites, and A certified personal trainer, health coach and group exercise instructor, she also holds an MA in health journalism and is the author of The Fit Bottomed Girls Anti-Diet book (Random House, 2014).

See all of Jenn's articles.

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