Rigorous physical activity can often lead to muscle pain, particularly when a new workout regimen has been started. Overexertion or repeated engagement of one muscle group over a short period of time can result in muscle pain. The amount of pain experienced changes with the type of strain or overextension being put on the muscle or muscle groups.
What happens when you experience muscle pain? Essentially, extreme physical activity can strain or tear the fibers of the muscle. This effect can be minimized – or at times altogether avoided – by properly conditioning the body prior to use of the muscles.
Of course, for one reason or another, we don’t always condition properly. If you find yourself in a situation where your muscles are in a great deal of pain, there are several tactics for managing the pain.
Below, we will go into depth about five approaches to pain management for muscle pain. They are:
• Calm Exercises
• Warm and Cool Water
• Hot and Cold Compresses
• Consumption of Carbohydrates and Protein
Let’s take an in-depth look at each of these points now.
Muscle pain caused by exercise does not necessarily mean that all exercise must be terminated. Actually, pain will be relieved if exercises are completed, albeit at a slower and calmer pace than they were before. Exercising while recovering from a muscle injury requires care and compassion to the body. It’s a good idea to target muscles that are not affected by the injury. Using muscles that are not injured will offset stiffness while supporting injured areas.
Warm and Cool Water
Changing between hot and cold relieves pain by increasing blood circulation. This can be experienced in the shower by alternating between hot and cold water. Increased blood circulation reduces swelling and therefore decreases perceived pain.
Hot and Cold Compresses
Similar to warm and cool water in the shower, alternating hot and cold compresses can help to relieve pain by relaxing sore muscles. The typical method employed by those using hot and cold compresses is to apply a cold compress for approximately fifteen minutes. This will relieve pain by reducing inflammation. Next, a hot compress is put on the area for approximately ten minutes. The heat relaxes the muscles and therefore sooths pain.
Consumption of Carbohydrates and Protein
Of course, when you have muscle pain, the ultimate desired trajectory is for the muscles and tendons that have been damaged to heal. Energy stores must be built up in order to achieve this. Carbohydrates and protein are both converted into energy and are necessary components in building muscle mass. Eating both carbohydrates and protein directly after a workout will assist in increasing the process of muscle healing.
Stretching a muscle increases blood flow to it, and therefore one way to experience relief is to gently stretch the muscle that has been overextended. Elevating the overworked areas can also assist in a similar type of relief. Elevation should occur for at least thirty minutes in order to take affect.