Q: How can an individual inform when a muscle ache is simply from exercising and never from one thing else?
A: Soreness is the conventional response to train stress, minor muscle harm, after which restore. However there’s a good soreness and a nasty soreness. On the whole, exercising ought to create a degree of soreness that solely lasts a day or two.
Good or “wholesome” soreness comes from working your muscle groups to their limits. On a microscopic degree, some muscle fibers might tear. Over the subsequent couple days, your physique repairs the injury. If the harm is delicate, the muscle is damaged down a bit and finally ends up stronger than earlier than. For train like quick strolling or exercises on a treadmill, anticipate the soreness to have an effect on each side of your physique.
The purpose ought to be to remain inside limits that lead to regular “wholesome” soreness. If you expertise delicate to reasonable muscle ache, ease the discomfort by following the RICE methodology.
Relaxation: Get off your toes; take the load off the affected limb.
Ice: Apply an ice bag or gel pack wrapped in a fabric to the affected space for 20 minutes each two hours. Don’t apply ice on to the pores and skin.
Compression: Wrap the world in an elastic bandage.
Elevation: Elevate the affected limb to a degree above your coronary heart.
The everyday signal of “unhealthy” soreness is ache in a single explicit space of the physique that lasts for greater than 48 hours. Does the ache in a single leg or arm harm sufficient to maintain you awake at night time? Do it is advisable to take each day doses of an over-the-counter ache remedy? These indicators recommend muscle injury exceeding a wholesome low-grade harm.
See a physician should you expertise extreme and chronic ache, black-and-blue bruising, numbness or weak spot. It might be an infected tendon (tendinitis) or perhaps a tendon tear. Muscular tissues may also tear severely sufficient which you could really feel an imperfection within the muscle tissue.
To stop muscle strains and sprains, ease into any exercise step by step. No a part of the physique responds effectively to sudden sudden stress. If you’ll harm your self, you’re extra possible to take action should you skip the warm-up section of train.
Warming up means step by step growing the depth of train. For instance, earlier than a brisk each day stroll, spend 5 to 10 minutes taking a leisurely stroll and improve the tempo step by step. If you start exercising on a treadmill or different gymnasium machine, begin on a low setting to permit the blood to circulate and your joints to loosen.
Many individuals marvel concerning the worth of stretching to stop accidents or soreness, however the proof is blended. Stretching after train is most secure and likewise OK in case you have warmed up. However keep away from vigorous, excessive stretching earlier than train.
(Howard LeWine, M.D., is an internist at Brigham and Girls’s Hospital in Boston and assistant professor at Harvard Medical Faculty. For extra client well being data, please go to www.health.harvard.edu.)