How to make soreness go away: Overexercising: Signs, Complications, and Outlook
Overexercising: Signs, Complications, and Outlook
We all know that moving our bodies is good for us. Exercise benefits heart health, bone health, weight control, mood and emotional health, and much more.
And while not getting enough exercise is the bigger issue for most Americans (a group of cardiologists wrote a review on the topic in the Journal of the American College of Cardiology in January 2016), exercising too much can be a problem, too.
RELATED: The Health Benefits of Exercise
“Overexercising is counterproductive and can actually be dangerous to your health,” says David Miranda, a physical therapist and owner of Excel Rehabilitation Services in Gonzales, Louisiana.
But how do you know if you are pushing too far too fast? Here’s what Miranda and other fitness pros say.
What Are the Ways You Can Overexercise?
Current guidelines from the U.S. Department of Health and Human Services recommend adults get 150 to 300 minutes of moderate physical activity or 75 to 150 minutes of vigorous-intensity aerobic physical activity each week, in addition to strength training.
But it’s important to point out that the guidelines also mention that there’s no specific upper limit when exercise benefits cease to exist. And the guidelines don’t specify if there’s an upper limit when larger amounts of exercise are unsafe.
RELATED: How Much Exercise Do You Really Need?
And many endurance and professional athletes safely perform many more hours of physical activity per week than the guidelines set as the minimum.
There is controversy, however, among sport medicine researchers if there is even a point at which too much exercise ever becomes harmful in ultra-endurance athletes, according to a review published in 2019 in the journal AIMS Public Health. Other research suggests though that there is no upper limit for healthy adults in terms of how much aerobic activity benefits the heart.
So when is too much exercise too much?
According to the National Institutes of Health (NIH), there are primarily two main ways you can overdo it on exercise:
- Compulsive exercising
Overtraining is when you’re pushing yourself too hard too quickly. “Factors such as the intensity, duration, and length of workouts need to be eased into and increased gradually,” says Mark Slabaugh, MD, an orthopedic sports medicine surgeon with orthopedics and joint replacement at Mercy Medical Center in Baltimore.
Overtraining usually results from not giving yourself enough rest (or full rest days off from exercise completely) in between workouts, not getting adequate nutrition for the exercise you’re doing, not getting enough sleep, exercising too intensely, or not cutting back on workouts when you are sick or faced with too many other stressors.
“Nutrition is often a huge factor in overexercising,” Dr. Slabaugh adds. Athletes of every level need to get the nutrition they need to sustain their workouts, even if an exercise program is part of a weight loss plan. “For those wishing to lose weight and workout, a gradual reduction in calories over time all the while maintaining key nutrients is the key to success,” Slabaugh says.
RELATED: What to Eat Before and After Your Workout
Overtraining can also result from trying to ramp up a training program too quickly. A beginner weightlifter, for example, should not be doing multiple types of bench presses five to seven days a week, says Oluseun Olufade, MD, an assistant professor of orthopedics at Emory School of Medicine, explains. “It will increase risk of shoulder injury.”
Compulsive exercise, according to the NIH, is when exercise no longer feels like an activity you choose to do, but becomes an activity you feel you have to do (or it becomes addictive). People who are compulsive exercisers might notice that exercise is no longer enjoyable — or that they feel guilty or anxious if they don’t exercise.
Signs of Overexercising: How You Can Tell if You’re Working Out Too Much
“Overexercising is typically encountered in people who go from not exercising at all to trying too aggressively to get into shape or lose weight,” Slabaugh says. It not necessarily about the total quantity of exercise you’re doing — it’s upping the intensity too quickly.
From overtraining to compulsive exercising, there are numerous ways you can overdo it. Individuals who overexercise tend to experience similar signs and symptoms, which include:
- Extended Muscle Soreness Muscle soreness after a workout should last three days, four at the most, Miranda says.
- Decreased Immune Response Getting sick more than usual is a sign of overtraining, according to Miranda.
- Increased Injuries Frequent or recurring injury is usually a sign something is wrong, according to the American Council on Exercise (ACE).
- Constant Fatigue, Irritability, and Low Energy Being exhausted may signal you are pushing your body too far, too fast, according to ACE.
- Getting Tired Early in Your Workout Premature muscle fatigue is (usually) a sign something is wrong, Miranda says.
- Hitting Performance Plateaus or Declines Not bouncing back after a workout or making progress could be a sign you are pushing your body too far, too fast, notes the Hospital for Special Surgery (HSS) in New York City.
- Increase in Resting Heart Rate Frequent exercise should lower a person’s resting heart rate, but overexercising can have the opposite effect, according to the National Academy of Sports Medicine (NASM). An increase could be a sign of a serious problem or a cardiovascular change.
- Prioritizing Workouts Above All Else Ditching or avoid social activities to workout usually signals there is a compulsion or an unhealthy work-life balance, Miranda explains.
- Depression or Anxiety Exercise is (and should be) a mood booster, but too much can leave you feeling sad or lethargic. Those struggling with overexercising disorder may also feel anxious and nervous at the thought of missing a workout, according to ACE and HSS.
RELATED: Post-Workout Muscle Recovery: How to Let Your Muscles Heal and Why
Why Is Overexercising Risky?
Overexercising is risky because it can lead to numerous short- and long-term health problems.
In the Short Term
Overexercising can have significant effects on mood and energy levels. According to NASM, the fatigue and low energy associated with overexercising can cause irritation, anger, problems with sleep, problems with school or work, and lack of enjoyment of your typical interests and hobbies.
“One of the biggest red flags that you are doing too much, too fast is an elevated resting heart rate, loss of or change in appetite, or mood changes,” Leada Malek, a doctor of physical therapy in San Francisco, explains. “Sleep disturbances can also occur.”
You can also increase risk of injuries, like stress fractures, muscle strains, runner’s knee, joint pain, tendinitis, and bursitis, according to Northwestern Medicine.
“When the body doesn’t have time to heal, athletes risk getting overuse injuries, like tendonitis, fatigue, or tendon tears,” Slabaugh explains. It increases risk of future injuries, too, he says.
RELATED: The Relationship Between Fitness and Mood
Over the Longer Term
Over the longer term, overexercising can cause damage to the kidneys and heart, Dr. Olufade adds.
“It’s important to consider that there are other serious consequences of overexercising, such as rhabdomyolysis — which can occur when you work out too much,” Olufade explains — and that’s in terms of either time or intensity. Rhabdomyolysis is a serious (and potentially fatal) medical condition, whereby damaged muscle tissue releases proteins and electrolytes into the blood, which can damage the heart and kidneys, according to the Centers for Disease Control and Prevention (CDC). If you think you may have rhabdomyolysis after intense exercise, you should seek medical care urgently.
Women may experience a loss of menstruation or early onset osteoporosis with consistent overexercising. Men, on the other hand, may experience a decreased sex drive as a result.
And over time, overexercising can compromise the immune system, too, according to the NIH — particularly when it comes to long-term endurance exercise, like marathon running or intense gym training.
And there is evidence that over time overexercising can contribute to or exacerbate mental health conditions, such as depression, OCD, or anxiety, according to a study published in December 2015 in the Journal of Behavioral Addictions.
What Can You Do if You Find Yourself Overexercising?
While overexercising can be problematic, the good news is that you can reverse the effects of overexercising. “The first thing you can (and should) do is to rest,” Slabaugh says.
Take one to two weeks off training completely, which may be long enough for mood, energy levels, and motivation to return to typical levels for you, according to the NIH. If you’re still experiencing symptoms of overtraining after taking that much time off, it’s a good idea to check in with your doctor to see if you need to take more time off or if there’s any underlying problem that needs to be addressed.
After you’ve taken this time off and as you return to training, make sure you’re taking steps to not jump right back into an overexercising routine. You’ll want to focus on:
- Eating Well You’ll want to nourish your body with the calories you need for how active you are. “Make sure you are eating a balanced nutritious diet,” Slabaugh adds.
- Hydration Hydration is important for many key bodily processes, and you need extra hydration when you exercise. Staying hydrated can also help ease muscle train and pain.
- Sleep Getting plenty of sleep at night helps ensure your body has the energy it needs to get through the workouts you want to do. The National Sleep Foundation recommends getting seven to nine hours of sleep every night.
- Leaving Time for Rest and Recovery The NIH recommends taking at least one day off from exercise per week and leaving at least six hours in between workouts for adequate recovery.
- Not Overdoing It Avoid exercising in extreme heat or cold, which is more taxing to the body. And cut back on exercise when you’re coping with a lot of other stressors in your life, according to the NIH.
Massage Guns: Do They Work and Are They Worth It?
Massage guns are more popular than ever. Celebrities, professional athletes and fitness influencers alike rave about their benefits. Can they help up your fitness game, too?
Here’s everything you need to know about when they help, who they might benefit, and how to use one if you decide to try it out.
What Is a Massage Gun and Why Use One?
Massage guns (sometimes called “percussive massage treatment” or “vibration therapy,” too) are portable, handheld devices that look like a power drill and in some cases, sound like one. They’re almost always wireless — most use a rechargeable battery — and they come with interchangeable attachments.
When the gun is placed on your muscles and turned on, the attachments vibrate or “percuss” at a high frequency and low amplitude of movement, which advocates claim promote recovery from workouts and improve overall performance while reducing soreness.
“You can use a massage gun whenever you’re looking to relieve some muscle tension, but it may be especially beneficial to use after a workout to promote recovery with reduced muscle soreness,” says Leada Malek, CSCS, a sports physical therapist in San Francisco who’s board-certified through the American Board of Physical Therapy Specialists.
RELATED: All About Post-Workout Muscle Recovery and How to Let Muscles Heal
While Malek says the evidence is scant to conclusively link training benefits with massage guns, there is research to support the two modes of therapy that behind the percussive massage treatment of massage guns. Those are massage, a treatment that your muscles being kneaded and manipulated by another person, and vibration therapy, which involves placing a vibrating device on certain parts of your body.
“Massage can reduce tension in muscles and impact flexibility, reducing muscle stiffness, increasing blood flow, and decreasing muscle soreness,” Malek says. And there is some evidence that vibration therapy can have the same effect as massage therapy in terms of limiting delayed onset muscle soreness (the tightness and achiness you feel a day or two after a tough workout).
The Difference Between Massage Guns, Foam Rollers, and Other Muscle Recovery Options
“Massage guns do similar things as massage, but the way they go about it is different,” Malek says. So they’ll offer a similar effect as foam rolling and massage. Which you choose may depend on personal preference.
Foam rolling uses myofascial release to decrease muscle tension. Fascia is the connective tissue that surrounds muscles, blood vessels and nerves. For various reasons, fascia can get tight, even inflamed, and when that happens, your ability to move can be hampered. Yet the gentle to moderate sustained pressure you apply with a foam roller can help tight areas of the body relax or release, Malek says.
You might get similar effects by holding a massage gun to one area, but it doesn’t qualify as myofascial release because of its rapid, percussive nature, Malek says.
An advantage of the gun? It can target specific areas of the body better than a foam roller, especially those that are hard to reach, like the pectoral muscles in your chest, your biceps, and psoas muscles (which run from your low spine to the tops of the femur bones in your legs), says Brian Abarca, personal trainer certified through Passaic County Community College and owner of Abarca Fitness in Union City, New Jersey.
Static stretching, on the other hand, uses slow, sustained stretches on a muscle to promote relaxation and reduced feelings of muscle tightness, and like foam rolling, it has more research to support its benefits, Malek says.
For some people, stretching may be more relaxing because of the nonpercussive impact to the muscle, Malek says. And because you don’t need equipment, it’s more convenient.
RELATED: Quick Fixes for Sore Muscles
How to Use a Massage Gun
You can use a massage gun whenever you want to relieve muscle tension, but it’s most commonly used before and after workouts. “For warmups, using a massage gun can reduce soreness or stiffness from workouts from the day or days prior and activate muscles before a session,” Abarca says.
According to Abarca, they’re recommended to be used within 48 hours following workout to help reduce soreness and improve recovery.
To use the gun effectively, find an area on your body that feels tight and start by moving the gun over the bulk of the muscle. “Add pressure as tolerated but not too aggressively,” Malek says. (Typically there’s a button or switch on the gun to increase pressure.) Stay in one spot for up to 15 seconds or sweep an area for two minutes. Some guns even have a monitor connected to an app to direct you how hard and how long to go.
Stay away from bony areas. And if you have an injury, check with a physical therapist before using a massage gun on it. Malek recommends avoiding going over any area of acute pain or injury, which can aggravate the issue.
If you feel more sore after using a massage gun, you’ve pushed too hard or too long.
“Remember that the goal is to relax and feel better, not suffer,” Malek says.
And if you have nerve sensitivity or deep vein thrombosis, or you’re pregnant, consult with your doctor before using a massage gun. Also, if you know you bruise easily, make sure the speed and attachment are suitable for your tolerance, Malek says.
What to Look for if You Decide to Buy a Massage Gun
Massage guns aren’t cheap. Top-of-the-line guns can cost several hundred dollars, which is why you should evaluate your purchase carefully. Search online for reviews to start, Malek says.
Because massage guns come in different sizes, consider your own comfort when it comes to how heavy and how large you want it to be, and which muscles you’ll want to use it on, Malek says.
Some come with adjustable heads and handles (making it easier to reach certain body parts). Think, too, if you want to take your device on the go; if so, mini massage guns might be an excellent option, as they can easily fit into a backpack.
No matter the size, check that the gun comes with different attachments to help you hit hard-to-reach or difficult spots, Abarca recommends. It should also have different settings so that you can choose more gentle or more intense percussive movements. And do pay attention to how loud or intense the gun is, as that will also affect your enjoyment.
RELATED: 7 Tips for Getting Back Into a Workout Routine if the Pandemic Disrupted Yours
Health Tip | Soreness vs Pain: What’s the Difference?
There are many benefits to exercise. Physical activity benefits your physical, mental, and social health. Exercise improves sleep and helps you maintain strong muscles and bones. It also helps prevent or improve many chronic conditions, such as heart disease, diabetes, obesity, depression, and some cancers.
Along with the benefits, though, you can expect some discomfort after pushing your body to do more than usual. When you exercise, you are putting healthy stress on your heart, lungs, muscles, and bones to gain strength or endurance. This good stress can cause normal muscle soreness and fatigue. It’s a sign that you did something to improve your health and strength.
The good news is that normal soreness after a workout is not a cause for concern. And it should go away on its own after a few days. But pain or discomfort that lasts may mean you have an injury.
Here’s how to tell the difference between muscle soreness and pain, plus some tips for managing both.
Exercise soreness sometimes results from starting to use muscles that you have not used stressfully in a long time. This is called delayed onset muscle soreness, or DOMS. This soreness is a result of small, unharmful “tearing/stress” on these unused muscle fibers. As the body repairs these small tears, muscles become stronger. Short-term muscle soreness is a healthy and expected result of exercise. Normal muscle soreness and fatigue peak between 24 and 72 hours after a muscle-stressing activity. It should go away on its own after a few days.
The amount of soreness you have will depends on the time and intensity of your exercise. It also will depend on whether the activity was new to you and how intense your workout was. It can take longer for your body to adapt to new activities. This is especially true for more intense activities that are longer or use movements you are not used to doing.
What To Do if You Have Muscle Soreness
During the recovery period, while you have soreness, it is important to:
- Give the muscles you worked time to recover.
You are more likely to get injured if you continue with the same intensity and type of exercise too soon. More intense and lengthy activities, such as running a marathon, can take over a month to fully recover.
- Stay active and keep moving until the soreness decreases or goes away.
DOMS often improves with easy stretching and light movement. Total rest can increase soreness. While you recover, consider doing a different exercise. Or do your activity at a lower intensity or for less time during the first few days of soreness.
- Vary your activities.
Work your legs, arms, and whole body on alternate days. This will help you keep moving and strengthen other muscles while allowing the sore ones to rest.
Injury pain usually occurs in a specific body part, like a tendon or a joint. It can be more intense and more constant than muscle soreness. It may vary from a constant “ache” (even without movement) or you may feel sharp pain during movement or exercise, or afterward with a particular movement. It can keep you awake at night. With pain, your joints or muscles may become very stiff if you rest or sit for a long time. Injury pain may not go away on its own.
Pain also can change how you move. If you limp because of pain or favor one shoulder over the other, it may be a sign of an injury.
What To Do if You Have Pain
- Stop any painful activities and change what you do.
Ice can provide short-term relief for pain caused by inflammation.
- Don’t push through the pain.
Pushing through pain can cause the problem to get worse and lead to further injury.
- Seek help from a health care provider.
If you have pain that doesn’t go away, even after seven to 10 days, see your doctor or physical therapist for an evaluation and treatment. The American Physical Therapy Association offers a tool called Find a PT to help you search a national database of physical therapist members.
Pain is personal, and the degree of injury does not always equal the amount of pain you feel. Here are nine things you should understand about pain .
The CDC recommends safe alternatives like physical therapy over opioids to manage pain. Learn more about safe pain management .
Consult the handy chart below for an overview and recap on the difference between muscle soreness and pain.
How To Make Progress
Your body needs to do more than usual to make physical improvements. But you should make sure to increase your physical activity and exercise safely and slowly over time.
Each person has a different capacity to do sports and exercise. This is called an activity threshold. When you stay within a safe activity threshold, you should only experience normal muscle soreness. Each person’s activity threshold depends upon many factors, such as:
- How strong you are.
- Your regular activity levels.
For example, when a person first begins a walking or running program, a safe activity threshold may be walking or running for five minutes. After several weeks of slow, progressive increases in duration, the safe threshold may increase to 20-30 minutes. Going beyond the safe activity threshold too soon can result in an injury or pain.
To improve your activity threshold and overall fitness safely, make sure you:
- Only add new activities or increase your intensity, distance, speed, or resistance (weight) little by little. Too much too soon is a recipe for injury.
- Start back slowly after time away from a sport or activity. If you return to an activity after an injury or time off, your activity threshold may be lower. Don’t try to restart the activity at your previous level right away. Work toward a gradual return to the intensity, distance, and duration of exercise you reached before taking a break.
- Give your muscles time to recover between intense activities. You will get more benefits with slow, steady progress than from pushing yourself too hard too quickly.
How Can a Physical Therapist Help?
Even if you don’t have an injury, a physical therapist can assess your strengths and weaknesses. They can work with you to improve your performance in your sport or activity. They will develop a safe, progressive exercise program to help you reach your goals and teach you ways to prevent injuries.
If you have pain caused by an injury, a physical therapist can help you recover. They also will recommend activities to help you keep your fitness and help you address any weaknesses or movement problems that contributed to your injury.
Physical therapists are movement experts who diagnose and treat movement problems. They help people address and manage pain and improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit Find a PT.
Find a PT Near You!
Muscle Soreness vs. Pain Chart: At a Glance
Soreness or pain
Muscles are tender to touch, tired, or you have a burning feeling while exercising. Your muscles may feel a dull ache, tight, and achy feeling when you try to use them. This may also be present at rest but is more common when you try to use them.
Pain causes an ache or sharp pain at rest or pain when exercising. May be more constant than muscle soreness.
During exercise or 24-72 hours after the activity
During exercise or within 24 hours of activity
Two to three days
May not go away without treatment
Muscles, tendons, or joints
Stretching and continued light movement. Rest and recovery time vary.
Ice, rest, and appropriate or prescribed movement
Sitting still or being fully inactive
Continuing the aggravating activity, even after appropriate rest and recovery
What to do
Get moving again after appropriate rest and recovery, but consider doing a different activity until the soreness is gone before resuming the activity or intensity that led to soreness.
Consult with a doctor or physical therapist if the pain is extreme or lasts for more than 10 days.
Question: How To Make Soreness Go Away
To help relieve muscle soreness, try: Gentle stretching. Muscle massage. Rest. Ice to help reduce inflammation. Heat to help increase blood flow to your muscles. Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).
How do you get rid of soreness fast?
If your body needs a little more help with recovery, try one of these tips to get rid of sore muscles. 1 Eat more mushrooms. Unsplash. 2 Do an active cooldown. 3 Drink some tart cherry juice. 4 Get a massage. 5 Use a heating pad and an ice pack. 6 Use a foam roller. 7 Take an ice bath. 8 Wear compression gear.
How sore is too sore?
How much pain is too much? If the pain you’re experiencing prevents you from carrying out daily activities associated with living or working, then the exercise was too much. If the discomfort lasts for more than 72 hours, then the exercise was too much.
What foods help with muscle soreness?
6 foods that help with muscle soreness and recovery WHOLEGRAIN BREAD. That’s right, don’t ditch the carbs. RICOTTA OR COTTAGE CHEESE. Another great toast topper, these spreadable cheeses provide a source of calcium. NUTS. LEGUMES. WATERMELON. SEEDS.
Is it bad to be sore for 3 days?
Muscle soreness resulting from a workout is known as delayed onset muscle soreness (DOMS). Typically DOMs takes 24 – 48 hours to develop and peaks between 24 – 72 hours post exercise. Any significant muscle soreness lasting longer than 5 days could be a sign of significant muscle damage beyond what is beneficial.
Should I skip a workout if I’m sore?
Even though it hurts, you shouldn’t skip a gym session. DOMS arises from difficult workouts that cause micro-tears in the muscle. It’s the tears that cause the feeling of soreness.
Does soreness mean growth?
(2013) found that some muscles, like your shoulders, do not experience the same degree of muscle soreness compared to muscle groups like legs and biceps. However, we do know that if we train our shoulders they will grow, so therefore, we can not say that muscle soreness equals muscle growth.
Is a hot bath good for sore muscles?
Heat will get your blood moving, which is not only great for circulation (more on that later) but can also help sore or tight muscles to relax. The addition of epsom salts in your warm bath has been proven to help reduce inflammation in your joints caused by arthritis or other muscular diseases.
What to put in a bath to soothe muscles?
Epsom salt is one of the most popular natural bath salts, containing naturally occurring minerals like magnesium and sulfate. Epsom salt helps soften skin and soothes sore muscles.
Should I wait until my muscles aren’t sore to work out again?
“When you’re sore, you can’t give your all, so you don’t get as much out of your workout,” Cumming said. “Your technique also might not be that good.” Both Cumming and Helgerud recommend waiting until the worst soreness is gone before embarking on a new session with the same exercises.
Are baths unhygienic?
No matter how soothing a soak can be, you’re actually just gross and unhygienic, the naysayers argue. Well, they’re not entirely wrong. “Baths are full of bacteria,” says Debra Jaliman, assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai.
Is it normal to be sore for a week?
On the other hand, DOMS starts well after the exercise that caused it, usually 48–72 hours later, and it can last about a week. On top of general muscle soreness, DOMS can cause noticeable weakness when you move the muscle group that’s affected.
Is it good to stretch sore muscles?
“Stretching helps break the cycle,” which goes from soreness to muscle spasm to contraction and tightness. Take it easy for a few days while your body adapts, says Torgan. Or try some light exercise such as walking or swimming, she suggests. Keeping the muscle in motion can also provide some relief.
Is it OK to exercise with sore muscles?
In most cases, gentle recovery exercises like walking or swimming are safe if you’re sore after working out. They may even be beneficial and help you recover faster. But it’s important to rest if you’re experiencing symptoms of fatigue or are in pain.
How do you know if you’re too sore?
Here are a few signs that your soreness may be something more: Less dull and achy, more of a sharp pain. Pain that lasts more than a few days. Paint that restricts motion, or prevents you from doing things the way you normally do things.
How can I speed up muscle recovery?
How to Speed Up Your Recovery After a Tough Workout Drink a lot of water. Hydrating after a workout is key to recovery. Get enough sleep. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. Eat nutritious food. Massage.
What can I put in my bath to soothe muscles?
For example, if your muscle soreness is caused by injury or rheumatoid arthritis, you can add sea salt, lavender oil, or chamomile oil to the water. These natural products can reduce inflammation to ease your muscle pain.
How do I reduce soreness after a workout?
Continued Rest and recover. Some R&R is good, too. Apply heat (carefully). If your muscles still ache after 48 hours, try heat. Get a massage. It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints, Rulon says. Take an anti-inflammatory.
Do bananas help soreness?
Bananas also contain glycogen which is known to help rebuilt damaged muscles. It is said that eating a banana every after your daily workout or exercise reduces the chance of having muscle cramps as it relaxes the muscles.
What should I do if I’m sore?
If you’re sore the next day, it’s probably a good idea to take it easy. Try some light exercise, like walking, while your muscles rest. Ice, anti-inflammatory medicines like ibuprofen, massage, a warm bath, or gentle stretching may provide some relief.
How many days should muscles be sore?
How long does DOMS last for? DOMS typically lasts between 3 and 5 days. The pain, which can range from mild to severe, usually occurs 1 or 2 days after the exercise.
Is it bad to be really sore?
Mild soreness after a workout is generally not a bad thing. It’s just a sign that the muscle has been taxed. The stress on the muscle causes microscopic breakdown of muscle fibers, which in turn causes discomfort. The muscle breakdown serves a purpose: when those fibers rebuild, the muscle is stronger.
6 best foods for easing muscle soreness
Getting back into any exercise routine can literally be a pain in the butt. Achy muscles after a hard workout, or the first few workouts after a long break from exercising, is normal and can even be healthy.
Good muscle soreness is a sign that you are pushing your muscles to their limits. What’s going on inside your body is that your exercises are actually causing small tears in your muscle fibres, which generally repair in a few days. This breaking down and repairing of muscles actually makes them stronger.
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Healthy muscle soreness usually peaks between 24 and 48 hours after exercising and then it eases. If the pain lasts any longer, get it checked out by a doctor.
So if your muscle soreness is good, what can you do to help ease the aches and make it easier to stick to your new exercise regime? Our dietitians have shared a list of budget-friendly whole foods that contain important nutrients to aid in muscle repair and ease muscle soreness – and there’s no protein powder in sight.
6 foods that help with muscle soreness and recovery
While no single food or nutrient will prevent muscle soreness, eating a well-balanced diet, including some of the following foods, may help with muscle recovery after your next gym workout:
1. WHOLEGRAIN BREAD
That’s right, don’t ditch the carbs. Eating quality carbs, like wholegrain bread or cereals, helps fuel your body during exercise and may help prevent muscle cramps. After a workout, carbs help to replenish muscle fuel stores. Wholegrains will also give your body a range of nutrients including fibre, protein, B vitamins, iron, zinc, magnesium and copper. Something as simple as peanut butter on wholegrain toast is a perfect go-to that provides quality carbs and protein – a combination that helps reduce the breakdown of muscle protein. Here’s how to get the right balance of protein throughout the day.
2. RICOTTA OR COTTAGE CHEESE
Another great toast topper, these spreadable cheeses provide a source of calcium. While known as the nutrient that keeps your bones strong, calcium is also vital for muscle and nerve function.
These little morsels are loaded with goodness and provide your body with protein as well as nutrients like magnesium. Brazil nuts are the best nutty source but almonds, cashews, hazelnuts, pecans and pine nuts all contain magnesium. There’s been a lot of talk recently about the benefits of magnesium. This essential mineral helps create new proteins to repair muscles and supports normal muscle function. Nuts are also good for your weight and your heart, which you can read more about here.
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Legumes are high in zinc, which is known for its healing properties. As well as helping your body repair wounds, zinc supports protein synthesis and breaks down carbohydrates to make it easier for your body to replenish fuel stores. Other sources of zinc include wholegrains, tofu, nuts and seeds.
More than a juicy thirst quencher, watermelon has some surprising nutrition credentials. It contains the amino acid l-citrulline, which has been shown to soothe aching muscles. One study, which tested watermelon juice as a recovery drink for athletes, showed it helped muscle soreness.
Flax seeds, hemp seeds and chia seeds are all plant sources of omega-3, known as ALA or α-linolenic acid. This fatty-acid is a building block your body uses to create hormones that regulate a wide range of functions, including controlling inflammation and muscle contraction and relaxation. Your body can’t make omega-3, so you need to include it in your diet. Other plant sources of omega-3 include soybeans , walnuts, seaweed, leafy greens and wheatgerm. Subscribe to Wholicious Living to stay up-to-date with the latest health and nutrition advice.
12 Home Remedies for Sore Muscles – Simple, Safe Pain Relief
Sharing is caring!
Whether you’re dealing with delayed onset muscle soreness after workouts (and work) or sore muscles for “no reason at all”, something’s going on in your body to make you uncomfortable. In this post, we’ll talk about common causes of sore muscles and how to get rid of the ache, including topical treatments, essential oils and supplements.
Always remember, if pain is severe or incapacitating, please see your health care professional. This post is for informational purposes only, and is not intended to replace trained medical advice.
What Causes Sore Muscles?
Sore muscles may be linked to a variety of causes, including:
- Exercise, injury or overuse
- Blood flow problems from illness or lack of activity
- Lack of minerals such as calcium, potassium and magnesium
- Certain medications, like statins, chemotherapy drugs and anesthetics
Soreness After Exercise
General soreness after exertion (Delayed onset muscle soreness (DOMS)) is typically cause by micro tears in the muscle fibers. Lactic acid can also build up in the muscles, increasing irritation.
Over time as the tissue rebuilds itself stronger to accommodate the activity, muscle soreness should decrease. You can read more about this at “What Causes Pain and Soreness After Exercise“.
Are sore muscles a good sign?
It depends. Post workout soreness in the first 72 hours is normal, but soreness that lasts more than 5 days may be a sign of overexertion or damage. Gradually increasing the intensity of your workout (or work load) can help reduce the risk of injury.
Cramps, Sprains and Strains
A muscle cramp, is “a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes”.
A muscle sprain is “an injury to a ligament (tissue that connects two or more bones at a joint). In a sprain, one or more ligaments is stretched or torn”. A muscle strain is an injury to a muscle or a tendon (tissue that connects muscle to bone).
In a strain, a muscle or tendon is stretched or torn. Sprains and strains are generally caused by trauma (falls, twists, impacts) or overuse.
Muscle soreness from cramps can usually be addressed with home care. Sprains and strains may require professional care and physical therapy.
12 Home Remedies for Sore Muscles
These home treatment options for sore muscles cover ongoing self care as well after workout tips to get rid of muscle pain.
#1 – Prevent Sore Muscles with Water
Start simple. Dehydration can cause muscle soreness, hydration can help prevent it and clear it. It’s not a quick fix, it’s a general self-care tip. Stay hydrated!
#2 – Topical Magnesium – Epsom Salts and Magnesium Oil
Magnesium is natural muscle relaxant, and as salts, these compounds also help to pull excess fluids out of the tissues, reducing swelling. Most of us have a hard time getting enough magnesium in our diets, especially as we age. (Excess sugar consumption ties up magnesium, too.) Topical magnesium targets muscle pain by getting the magnesium directly to the sore muscles.
Epsom Salt for Muscle Pain Relief
Tried and true, a cup or two of Epsom salts (magnesium sulfate) dissolved in a warm tub of water works wonders for aching muscles. Use warm water, not hot water.
For sore muscles, soak for 15 minutes or until the water has cooled, up to three times per week. Epsom salt baths are not recommended for those with health conditions such as heart problems, high blood pressure or diabetes.
Magnesium Oil Stops Leg Cramps
Magnesium oil (magnesium chloride in water) is typically applied with a spray pump bottle, which makes it easier to target on a specific area, such as a sore calf or foot. We keep a spray bottle next to the bed for nighttime leg cramps.
When leg cramps hit, the first thing we reach for is the spray bottle of magnesium oil, followed by a drink of water. If we’ve been doing heavy labor, we’ll spray on magnesium oil to prevent sore muscles and cramps.
Note: Magnesium oil has a slightly tacky feel when you spray it on, and does sting a little on freshly shaved legs. (It is a salt, after all.) The leg cramp relief far outweighs any minor sting at application.
#3 – Heat or Cold – Which is Better for Sore Muscles?
A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse. While an ice pack used to be recommended for muscle sprains, research now indicates that cold slows down the body’s healing process.
The article “Is R.I.C.E. all wrong?” notes:
“Nearly everyone who ices today,” says veteran athletic trainer Gary Reinl, “believes they’re doing it to prevent inflammation, reduce swelling, and control pain. But here’s the problem: Icing doesn’t prevent inflammation or swelling; it only delays it.
Once tissues rewarm, the inflammatory process resumes and your body’s innate intelligence sends the correct amount of fluid to the damage site. Although icing can provide temporary pain relief, numbing just shuts off protective signals that alert you to harmful movement. And the Journal of Athletic Medicine Research recently showed that icing actually kills muscle cells.”
#4 – Oral Magnesium
Low levels of magnesium in the body can lead to general muscle soreness and muscle cramps. You may want to consider a magnesium supplement, but you can start by including foods that are high in magnesium in your diet.
Some of the top food sources for magnesium are:
- molasses (see below)
- squash and pumpkin seeds (pepitas)
- Swiss chard
- cocoa powder
- black beans
- flax seeds
- sesame seeds
- sunflower seeds
One Earth Clinic user says 1 tablespoon of blackstrap molasses in a cup of coffee each day cured his chronic muscle pain.
Another way to get combine ACV and molasses is the old fashioned drink called Switchel, which was commonly used before the age of brightly colored sports drinks and juices shipped from around the world.
- 1/2 cup apple cider vinegar
- 1/4 cup molasses
- 1/2 cup sugar or honey
- 1 1/2 teaspoons ground ginger
- tap water to make 2 quarts
Mix first four ingredients to blend, then add water and mix until dissolved. Chill or serve over ice, if desired.
#5 – Essential Oils for Sore Muscles
A number of essential oils and essential oils blends may be helpful for muscle pain relief.
To use an essential oil for muscle pain, add one to two drops of the essential oil into one tablespoon of a carrier oil such as fractionated coconut oil or olive oil, and apply to the affected area.
#6 – Movement
Our muscles tend to want to stay doing whatever they’re doing, unless we force them to change. If you’re tensed up, they’ll stay tensed up. Stand up, walk, run, stretch, garden – do whatever you can to be active, so you can stay active as you age. Increase blood flow = faster healing and sore muscle relief.
For injuries, a new healing acronym is A.R.I.T.A. – active recovery is the answer. Don’t beat the heck out of an injury, but don’t avoid moving for too long. Note: Always check with your doc for severe injuries.
#7 – Massage
Massage helps to stimulate blood circulation to an area, which speeds healing. When combined with healing oils, such as the essential oils blends listed above or pepper rub
below, you get a double benefit.
Self-massage for sore shoulder muscles…
Simple self massage for sore knees…
#8 – Hot Pepper Rubs
Capsaicin, which produces the burn in hot peppers, has been used to relive pain from arthritis, joint and muscle pain and general muscle soreness. It is available in over the counter products such as Cramer Atomic Balm Warming Cream, or you can make your own by mixing:
- 1/4 to 1/2 teaspoon of cayenne pepper, and
- one cup of olive oil or coconut oil, warm -or- aloe vera gel
Apply the rub to the affected area, and wash your hands after application. Keep the rub away from your eyes, nose and mouth – it will cause irritation. Test on a small area to make sure that it does not make you more uncomfortable instead of providing sore muscle relief. This one is not for everyone.
#9 – Rest
Sometimes the best sore muscle treatment is not do anything at all. If you rest up for a couple of days, general muscle soreness due to overexertion should pass on its own. Of course, when things get busy in the garden or on the farm, rest isn’t easy to come by, so do what works for you.
Don’t sit around too long, or you may make the muscle soreness worse. Remember – Active Recovery Is The Answer.
#10 – Tart Cherry Juice Helps Sore Muscles After Workout and Increases Muscle Strength
A study published in the British Journal of Sports Medicine in which volunteers drank either a cherry juice blend or a drink containing no cherry juice showed that:
Average pain scores came in at 3.2 for those drinking the dummy mixture and 2.4 for those drinking cherry juice. Pain also peaked at 24 hours for those drinking cherry juice, but continued to increase for those on the dummy mixture for the subsequent 48 hours.
The cherry juice drinkers also had better muscle strength. You can generally only find tart cherries available fresh in season or frozen, but tart cherry juice concentrate is available year round.
#11 – Apple Cider Vinegar (ACV)
To reduce muscle soreness, mix a tablespoon or two of apple cider vinegar in a glass of water and drink it down. Some folks drink a tablespoon straight like a shot. Still others rub the vinegar directly on the area of the sore muscle/cramp.
Don’t like the taste of vinegar? Try 2 teaspoons apple cider vinegar, 1 teaspoon of honey, a sprig of fresh mint and 8 to 10 ounces of cold water, well mixed.
#12 – Coconut Oil
Try 2-3 tablespoons of virgin coconut oil per day in cooking and applied on foods like butter. if you want an easy way to eat more coconut oil, may I recommend some coconut oil fudge, which contains coconut oil and cocoa powder?
You may also enjoy the post “Natural Back Pain Relief” and other posts in the Home Remedies series.
Originally written in 2013, last updated in 2019.
How to tell the difference between soreness and an injury
Bonnie P. Gregory, MD
It’s common for inexperienced exercisers to feel soreness after a strenuous workout. When you work out hard, you can expect a little discomfort. However, there is a difference between muscle soreness and pain. An injury can be minor, so it may be overlooked until it gets worse. Bonnie P. Gregory, MD, orthopedic surgeon with UT Physicians, shares her expertise on common workout injuries and when you should see a physician.
“Each person has a different threshold for physical activity, based on factors such as age, health, workout intensity, strength, and overall fitness level,” said Gregory. “Staying within your threshold usually results in soreness and gains; exceeding your threshold often results in pain and injury.”
The difference between soreness and a pulled muscle
Telling the difference can be difficult if you don’t know what to look out for. With muscle soreness, you won’t feel it until a day to two later. With a pulled muscle, however, the pain is usually immediate.
“The pain from a pulled muscle is intense, sharp, and localized to where the injury occurred and can also be associated with swelling, bruising, and difficulty moving the joints nearby,” said Gregory.
Where the injury occurred
Some injuries are more frequent and problematic than others. While they can be attributed to inactivity and improper stretching, other injuries are due to overuse and strain. Shoulder and lower back pain can sometimes be mistaken for injury when it’s just soreness.
Below are some common areas of your body where injuries can occur during a workout or intense physical activity:
- Low back strain – This is the most common injury, resulting from weak muscles in the back due to prolonged inactivity, sitting, or improper lifting techniques.
- Shoulder strain – Shoulder joints have a wide range of motion; repetitive motions such as throwing or swimming can often lead to overuse and rotator cuff injuries.
- Wrist strain – Your wrist is a complex joint that offers a high degree of mobility. Too much weight or repetitive motions can place unintended stress and cause injury.
- Knee pain – Also known as runner’s knee, the pain occurs around the kneecap and you may hear a creaking, popping, or grating sound.
- Ankle sprain – Twisting an ankle can happen anytime. It can occur while walking, running, or just simply losing your footing.
- Pulled groin – This is fairly common and occurs during squats, sprints, or lunges.
“If you think you are injured, look for signs of redness, bruising, or swelling,” said Gregory. “If you see swelling in a focused area, it’s a key indicator that your body is trying to heal or that something more serious is going on.”
Simple treatments for muscle soreness and when you should see a doctor
Simple remedies for soreness include using an ice pack, massages, stretching, and most importantly, rest. Muscle soreness should not last longer than five days. Seek medical attention if the pain doesn’t subside after a week, the injured area feels numb, or you are unable to walk or move your arms or legs. These symptoms could indicate a bigger issue, such as damage to your joints or muscles.
How an orthopedic surgeon or sports medicine doctor can help
While you may see your primary care doctor for these types of injuries, a physician who specializes in sports medicine or orthopedic surgery may be your best option. An expert can help you by starting with an initial pain assessment, identifying factors that may have contributed to your injury, provide recommendations for recovery, and tips for future injury prevention.
“A physical evaluation and imaging tests can help determine the extent of your injury,” said Gregory. “Once determined, there are a number of treatment solutions including physical therapy, medications, and minimally invasive surgery.”
You may resume normal activities with proper treatment and recovery time.
Bonnie P. Gregory, MD, specializes in sports medicine and sees patients at UT Physicians Orthopedics at Ironman Sports Medicine Institute – Sugar Land located at 17520 W. Grand Parkway South, Suite 200, Sugar Land, TX 77479.
She is the team physician for the Houston Dash, Sugar Land Skeeters, University of Houston, North American University (Stafford, Texas), Foster High School, and also participates in the care of athletes at other local high schools.
To schedule an appointment, please call 713-486-1600. UT Physicians is the clinical practice of McGovern Medical School at UTHealth.
90,000 Back discomfort? How to get rid of painful sensations | Healthy life | Health
Experts advise several simple ways to cope with back pain or significantly reduce it.
1. Do regular workout exercises.
Install an application on your smartphone that will remind you every hour to get up and warm up a little. Walk down the hallway, stretch, do some simple exercises.If possible, take a 5-10 minute walk in the fresh air during your lunch break. Also, take every opportunity for physical activity. If you need to go up to another floor, use the stairs, not the elevator. When you need to contact a colleague, go to the next office in person, rather than write an email.
2. Organize your work area correctly.
Check if your computer is installed correctly: this determines how quickly you will get tired while working.The center of the monitor should be exactly at eye level and the keyboard should be just below elbow level. This way, your wrist doesn’t strain when you grip the mouse, and the chair provides support for your lower back. All this will reduce the strain on your back and relieve you of discomfort.
3. Pay attention to nutrients.
In case of damage to peripheral nerves, for example, in case of compression or infringement, the development of unpleasant and painful sensations is possible.The human body is able to independently restore the damaged nerve fibers due to reserve capabilities. However, this takes a fair amount of time. The influx from the outside of certain structural elements necessary for the restoration of nerve fibers can significantly speed up the process.
In particular, it has been proven that nucleotides (namely, uridine monophosphate) are capable of acting directly on damaged nerve structures. Uridine and cytidine are physiological nutrients required for nerve cell regeneration.These substances contribute to the restoration of nerve fibers, as a result of which the speed of passage of the nerve impulse increases, and the discomfort gradually disappears.
Biologically active food supplement “Keltikan® complex” based on uridine monophosphate promotes the restoration of nerve fibers. And the supporting components (folic acid and vitamin B12) are also necessary in the process of nervous regeneration: they are directly involved in the processes of metabolism of nerve fibers and the formation of the myelin sheath.
4. Move every day.
To avoid pinching and tension in the body, a person needs at least 30 minutes of physical activity a day. Swimming is shown for the back, because in the water the whole body relaxes, there is no additional load on the joints. Also, try yoga and Pilates, which release body clamps. Strength training helps build muscle mass, which is also important because strong muscles can support the spine, reducing tension and discomfort.
5. Reduce your stress level.
Do you think that emotions are not too connected with the physical state of the body? This is a common misconception. When a person is nervous, the stress hormone cortisol is actively produced. Because of this, sleep, appetite, the work of the digestive system can be disrupted, not to mention the fact that emotional stress almost inevitably leads to physical stress, which is often localized in the back.
Following these simple recommendations will not take much time, and the result can be significant: discomfort and tension in the back will decrease, mood will improve and the quality of life will increase.
Photo: Courtesy of Takeda Pharmaceuticals
90,000 Why the memory of the pain we have experienced does not leave us
- Claudia Hammond
- BBC Future
Photo author, Thinkstock
If people were not able to forget the pain they once experienced, women would never would not dare to have a second child. At least that’s what the popular myth says.However, in reality, as the correspondent of found out
BBC Future , painful memories don’t always fade.
Talk to any woman who has just given birth to a child, and she, describing the pain experienced during childbirth, will almost certainly say: “Once again? Never in her life!” One of my friends begged me to dissuade her from such a step, if in the future she even gave a hint about the second child. And what? Only a few years have passed, and here you are: it is time for her to give birth …
The usual explanation is this: women simply forget what pain they experienced during childbirth, because the brain is editing memories.From an evolutionary perspective, it would be wise to forget the pain of childbirth if the memory of it would inhibit people’s desire to reproduce. Unfortunately, it’s not that simple.
Regarding, in particular, childbirth, a review of studies conducted before 2000 suggests that women do not completely forget the pain of labor pains, as well as the intensity of pain they experienced. This, however, is a difficult topic to study. There is a scale that allows people to assess the severity of pain, but since labor can take many hours, it is not very clear at which stage of labor or labor itself the study participants focused their attention.Even the pain with each contraction of the uterus can vary in severity, so assessing the pain experienced during the entire process is unlikely to ever be an easy task.
Nevertheless, you can still do something – for example, investigate the question of whether the memory of a particular woman about the pain she experienced has changed over time. Swedish specialists surveyed 2,428 women and compared their memories of pain experienced two months later and one year after giving birth.
The data obtained showed that the majority of women do not forget their feelings: the memories of the experience of childbearing in 60% of women remained the same, both after two and after 12 months. In fact, only a third of mothers after 12 months have forgotten how painful they remembered having childbirth two months after giving birth. With 18% of the women surveyed, something exactly the opposite happened – they not only did not forget the intensity of the pain they experienced, but, on the contrary, in their memory, childbirth became more painful 12 months later.
Rewrite the past
Five years later, scientists again surveyed the same group of women. By this time, indeed, the memory of pain in some of them had dulled. About half said the pain was less severe than it seemed to them two months after giving birth. However, those who most negatively assessed the experience of childbirth two months after the event did not leave the memories of pain. However, this is not necessarily a bad thing. In the course of some studies, it turned out that women who remember the pain experienced during childbirth perceive this event as their own achievement that remains with them forever.”If I can handle the pain during labor, I can handle anything.”
At the same time, the very fact that the memory of pain does not change over time can be surprising. As the results of psychological research conducted over several decades show, whenever we remember something, we reconstruct the events of the past a little differently.
Photo author, Thinkstock
The pain that a woman experiences during childbirth is difficult to measure
Our memory is not a collection of digital discs with video recordings, which we will reproduce every time we see events of the past exactly as they were in reality. Instead, the context of the original memory changes. We talk about this or that event, each time reproducing it from memory a little differently than before.
Pain during childbirth has a specific purpose. If the birth went well, this positive outcome itself should dull memories of suffering. But another thing is also obvious: for some mothers, even the happy event of the birth of a child does not smooth out painful memories of the process of childbearing.
So if the intensity of this kind of “positive” pain is not necessarily forgotten, what about negative experiences?
Sometimes it is important that we feel pain and remember exactly what caused it.This memory keeps us safe and avoids the repetition of painful troubles. If you cut yourself painfully while opening the tin can, the next time you cook dinner, you will be more careful. Or, if you, like me, decide to check if the metal rim around the hearth is really hot and touch it with four fingers, you probably will not repeat such an experiment. Alas, I was 30, not five. Unsurprisingly, people with disorders that prevent them from feeling pain are often burned or otherwise injured.So you don’t have to forget about pain.
Forgetting pain is sometimes beneficial, although chronic pain is often associated with diseases such as diabetes. Some new discoveries are key to regulating and relieving this kind of pain at the molecular level.
Even when you just walk into the gate where you once cut your leg, or open the door with which you once pinched your finger, you will close your eyes at the memory of these incidents. In 2006, researchers at the Arizona State University College of Medicine came up with a claim that this is due to the function of the PKM-zeta molecule (PKM-ζ).This molecule (also called the memory molecule in popular science literature) strengthens the connections between neurons in the brain when we learn something new. It also creates physical sensitivity after experiencing pain.
Photo author, Thinkstock
Even if the memory of pain can be erased – what will it do?
Experiments on mice have shown that by blocking a certain molecule in the spine of experimental animals, you can thereby erase their additional susceptibility to pain. However, later other scientists questioned the results of the described experiment and proved that mice born with the PKM-zeta molecule could still feel pain.
What about uncomfortable or traumatic pain associated with certain medical procedures? For example, when colonoscopy (bowel probing) is performed with conscious sedation, patients are sometimes given a medazolam, which reduces the urge to defecate and promotes an inability to form memories after the onset of illness.Patients may frown or writhe with discomfort during this procedure, but it is hoped that after the colonoscopy is over, they will not feel pain or discomfort.
Some people question the ethics of this approach, as well as its consequences. In an article published last year, Andrew Davidson, an anesthesiologist at the Royal Victoria Children’s Hospital in Australia, warns that while drugs such as midazolam make it difficult to form lucid memories, they cannot work on implicit, unconscious memories. These memories affect us, although we cannot consciously reproduce them. Just like we automatically button up a shirt or arrive at a bus stop in a familiar way, without thinking about when and how we formed memories of these actions.
Disturbingly, Davidson suggests that even if you forget about your colonoscopy, you will “feel strangely uncomfortable seeing a garden hose.” Wouldn’t it be more ethical to warn the patient in advance that this might happen?
It has even been suggested that in order to prevent the psychological trauma that can result from such a rare event as the patient’s awakening during surgery under general anesthesia, he should be given midazolam as soon as the anesthesiologist notices that he is awake, in order to prevent the formation of a memory of this incident. But this can clear the memory only at the time of taking the medicine, but not after waking up at the end of the operation.
The ethical side of the use of drugs of this kind will continue to be the subject of discussion. The fact that this problem is being discussed underlines one thing: unfortunately, for many people who have given birth to children or experienced other types of acute painful sensations, the assertion that pain has no memory will remain nothing more than a myth.
Pain during urination in women
Pain during urination in women often indicates inflammatory and infectious processes occurring in the genitourinary system. Soreness can occur for various reasons, accompanied by discharge, pain in the abdomen and other signs.But in each of the cases, this is a serious reason to urgently consult a gynecologist.
The Department of Gynecology at the Elena Malysheva clinic conducts high-quality examination and effective treatment of diseases that are accompanied by pain during urination. Experienced doctors will help not only get rid of the symptoms, but also eliminate the causes of their occurrence.
Causes of pain during urination in women
Most often, painful sensations during urination occur with hypothermia, the development of an inflammatory process, bacterial and viral lesions. The pain can be dull aching or acute cramping. The following manifestations can be added to this unpleasant symptom:
- soreness in the lower abdomen, side, lower back;
- frequent urination, urinary incontinence, false urge;
- burning, itching;
- clouding of urine;
- yellowish, slimy, bloody or purulent discharge with an unpleasant odor;
- odorless white cheesy discharge;
- a feeling of pressure in the perineal region;
- redness of the skin, swelling of the mucous membrane of the genitals;
- blisters, genital ulcers;
- fever, chills;
- nausea, vomiting;
- increased blood pressure;
- headache, general weakness.
Treatment of pain during urination in the clinic of Elena Malysheva
Qualified doctors of the medical center carry out a thorough diagnosis and treatment that will help eliminate the causes of pain during urination in women:
- cystitis – inflammation in the bladder;
- urethritis – inflammation of the urethra;
- pyelonephritis – an infectious inflammation of the kidneys;
- urolithiasis – urolithiasis;
- vulvitis – inflammation of the external genital organs;
- salpingitis – inflammation of the fallopian tubes;
- vestibulitis – inflammation of the cervix;
- candidiasis – thrush, infection by the candida fungus;
- genital herpes – a viral sexually transmitted infection;
- urogenital chlamydia – infection with chlamydia bacteria;
- gonorrhea – bacterial infection with gonococci;
- Trichomoniasis is an infectious disease provoked by the simplest parasites Trichomonas.
Diagnosis is based on the woman’s complaints, medical examination data and examination results. To make the correct diagnosis, the following diagnostic tests are prescribed:
- general analysis of blood and urine;
- bacteriological culture of urine;
- vaginal and urethral smear;
- Ultrasound of the kidneys and pelvic organs.
The treatment regimen is prescribed depending on why there was pain during urination.Comprehensive medical care includes:
- prescribing medicinal products;
- application of local medical procedures;
- diet therapy;
- vitamin therapy.
The use of modern methods allows:
- Get rid of painful sensations and eliminate other symptoms;
- strengthen the immune system;
- to carry out disease prevention;
- significantly shorten the recovery time.
The professional approach of the doctor makes it possible to effectively and quickly cope with any female diseases. As a result of correctly prescribed treatment, the patient’s condition improves after a few days. But all the prescriptions of the gynecologist should be followed until the end of the treatment course.
Benefits of treatment in the clinic of Elena Malysheva
Doctors of the Elena Malysheva clinic in Izhevsk use reliable methods of treatment that are selected individually for each patient, taking into account the diagnostic data and the characteristics of the disease.The professionalism of the medical staff and the attentive attitude towards patients ensure high positive results. The main advantages of the medical center:
- qualified doctors with many years of practical experience;
- the latest methods in the treatment of diseases;
- comfortable service without queues;
- affordable cost of medical services.
For each patient, an individual, convenient appointment time is assigned.The clinic has a pleasant environment created by the friendly and attentive staff.
Make an appointment with a gynecologist
If you experience pain when urinating, you should definitely see a specialist. The doctor will prescribe effective treatment and help you quickly get rid of painful symptoms.
Make an appointment with a gynecologist and go through the examination without waiting in line by phone (3412) 52-50-50, or order a call back.
Resi during urination, how to treat, symptoms, indications
Causes of cuts during urination:
The process of urination (deurination) normally does not cause discomfort and does not cause pain.However, if the urethra, bladder, genitals, kidneys, or ureters become infected, it can be painful. In women, this problem occurs more often than in men, due to the anatomical features of the structure of the female urinary tract.
– Cystitis is an inflammatory process that affects the walls of the bladder. Normally, urine is sterile, the immune system suppresses the growth and development of dangerous flora. In case of impaired immunity, rare emptying of the bladder, hypothermia, stagnation of blood in the pelvic organs, conditions for infection and the onset of an inflammatory process may arise.The infection can enter the bladder in several ways: through the kidneys, from the genital tract and intestines through the urethra, with the flow of lymph and blood. One of the main signs of cystitis is a frequent urge to urinate, small portions of urine, a feeling of fullness even after emptying the bladder.
– Sexual infections (chlamydia, trichomoniasis, gonorrhea, candidiasis, etc.). These can be not only sexually transmitted diseases, but also infectious processes caused by the pathological growth of opportunistic and pathogenic microflora of the vagina.In such cases, additional symptoms are added to the complaints – burning, swelling, dryness, soreness and itching of the genitals, as well as vaginal discharge that has an unpleasant odor, color or consistency.
– Hormonal changes. Pain in the vagina when urinating is a frequent companion of menopause. Due to a decrease in the amount of estrogen, the vaginal mucosa becomes drier, prone to the formation of microcracks. Because of this, the secretion of urine leads to irritation of the mucous membranes, itching, burning and pain when urinating.
– Stones. Sand, small and large stones can form in the kidneys, ureters and bladder. Signs: bloody urine and severe pain when urinating, paroxysmal pain in the lower back and lower abdomen, frequent urge to deurinate. Painful sensations intensify during physical activity, when walking, with a change in body position.
– Urethritis, a disease caused by an inflammatory process that is localized in the urethra. The danger of urethritis is that the infection can spread towards the kidneys and cause their damage, or cause disorders of the vaginal microflora and inflammatory processes in the pelvic organs.Signs of urethritis – pain during urination, accompanied by uncharacteristic discharge from the urethra (up to purulent) and pulling sensations.
– Inflammatory processes in the kidneys, pyelonephritis. Signs of kidney inflammation include aching pain in the lumbar region, fever, decreased urine output, decreased appetite, headaches, diarrhea, vomiting, sweating, pain when urinating, and a change in urine color from yellow to brown, brown or red.
– Violation of the vaginal microflora.Normally, an acidic environment (pH 3.8 to 4.4) should be maintained in the vagina. However, in the case of improper intimate hygiene, hormonal imbalance, the vaginal microflora becomes more alkaline. This leads to the formation of micro cracks and scratching caused by itching and burning in the labia and vagina. Getting on the damaged areas, urine causes irritation and pain when urinating.
– Childbirth. During childbirth, numerous tears, abrasions and cracks of the genitals are formed, including the urinary canal.As a result, after childbirth, a woman may experience pain and pain when urinating until the body recovers.
Treatment of urinary cuts:
1. A full examination by a gynecologist is required. The doctor can identify infections, inflammation, and a number of other health-threatening conditions.
In parallel with the initial examination, biomaterials are taken: general urine and blood tests, smear for infections, tissue scraping.
When pathologies of a gynecological profile are detected, the doctor clarifies the diagnosis and prescribes the appropriate treatment: antibiotics, anti-inflammatory drugs, hormonal agents.
2. If the initial examination did not give an unambiguous diagnosis, an ultrasound of the pelvic organs is required to identify pathologies, as well as a consultation with a urologist to exclude cystitis, a nephrologist to diagnose the condition of the kidneys.
As a rule, the patient does not need to be examined by all specialists – at the first visit, the gynecologist finds out the localization of pain, frequency, severity, and then directs the woman either for intravaginal ultrasound and examination of the pelvic organs, or to a specialized specialist who prescribes treatment.
Pain Treatment Center at the Central Clinical Hospital of the Russian Academy of Sciences
The Pain Treatment Center at the Central Clinical Hospital of the Russian Academy of Sciences in Moscow is open to those who want to erase pain from their lives. We work with minimally invasive techniques, allowing you to get rid of painful sensations without resorting to surgery.
Pain is not just a symptom of an underlying health problem. Pain makes you concentrate only on it, letting past all the good and valuable that was in a person’s life before.The inability to get rid of pain is a difficult condition, which is reflected, among other things, in the psycho-emotional picture, reduces a person’s working capacity, suppresses the will.
The Pain Treatment Center at the Central Clinical Hospital of the Russian Academy of Sciences in Moscow is open to those who want to erase pain from their lives. We use minimally invasive techniques, allowing you to get rid of painful sensations without resorting to surgery.
For back pain of any etiology:
- Hernia formation
- Spinal tumors
- Discogenic pain
- Spinal stenosis, etc.d.
- Depressive syndrome
- Central pain syndrome
For pain in the arms and neck:
- Tunnel type neuropathies
- Hernial formations on the discs of the cervical spine
With pain of a psychogenic nature:
- Post-traumatic stress
- Depression (with the participation of clinical psychologists of the Central Clinical Hospital of the Russian Academy of Sciences)
- Anxiety syndrome
- Somatomorphic type disorders
For postoperative and post-traumatic pain:
- Caused by oncology
- Chest or abdominal pain
- Various types of neuralgia
- Pain during rehabilitation from a spinal fracture
- Causalgic syndrome
- Phantom and post-amputation pain
- Medication methods – working with painkillers, selection of the optimal composition and dosage, gradual withdrawal from drugs as pain syndrome decreases
- Physiotherapy programs – the center uses ultrasound, laser, magnetotherapy
- Invasive methods – injection blockade, intravenous infusion, RFD, neurostimulator, botulinum toxin
- Non-contact influences – psychotherapeutic influence, work with cognitive-behavioral apparatus
- Contact non-invasive treatment programs – massage, manual procedures, exercise therapy.
It is worth choosing our Center for Pain Therapy of the Central Clinical Hospital of the Russian Academy of Sciences for the following reasons:
- We will help to get rid of pain for patients who have already gone through various treatment options (without surgery).
- We prioritize the safety of the methods used and tireless monitoring of the condition of patients – therapists, neurologists, anesthesiologists, nurses
- The clinic of the Central Clinical Hospital of the Russian Academy of Sciences uses modern diagnostic equipment , which will allow you to find out the cause of any pain as accurately and quickly as possible
- A wide range of diseases that we effectively treat to relieve your pain.
- We aim to ensure that any pain will go away as a result of a comprehensive and competent application of an approach to treatment.
90,000 Treatment of urethritis – symptoms, why inflammation is dangerous
Why do women develop urethral inflammation?
The development of urethritis in women of reproductive age is usually associated with a new partner. Due to anatomical features, it almost never occurs as an independent disease, while the urethra is most often involved in the pathological process with inflammation of neighboring organs.[16, 33]
Non-infectious urethritis occurs in women when irritated by chemicals (lubricants, contraceptives, etc.), allergens, and foreign bodies. Infectious inflammations of the urethra are venereal (caused by gonococci, trichomonads, viruses) and non-venereal (caused by streptococci, staphylococci). 
A significant role in the development of the inflammatory process is played by the general condition of the body, as well as local factors – narrowing, epispadias (malformation) of the urethra.But in most cases, the disease is sexually transmitted. Treatment of urethritis in women with drugs begins only after a thorough diagnosis (bacteriological, microscopic examination of urine, discharge from the urethra). [33, 48]
Inflammation of the urethra in pregnant women
Inflammation of the urethra during pregnancy can be combined with bartholinitis (inflammation of the Bartholin glands), cervicitis (inflammation of the cervix). These pathological conditions are often caused by a single sexually transmitted pathogen.This method of infection of the urogenital zone is usually facilitated by hormonal and immune changes that occur during pregnancy. 
In the gestational period, the leading etiological role in the occurrence of urethritis belongs to streptococci, mycoplasmas, enterobacteria, fungi of the genus Candida. Treatment of urethritis in pregnant women is of particular importance, since women with this pathology are considered as a risk group for complicated pregnancy. 
Stages of development of pathology
At the initial stage of the development of the disease, strong or minor exacerbations occur, but they pass very quickly.As a rule, with exacerbation of urethritis in women, treatment is carried out with mild antibiotics. They relieve acute symptoms, but not the disease itself. 
The second stage of the development of the disease is accompanied by more frequent exacerbations. Antibacterial drugs, including strong ones, help worse than at the beginning of the disease. In the intervals between exacerbations, symptoms are practically absent. 
At the third stage of the development of the inflammatory process, the woman feels rather bad.Asymptomatic periods are practically absent, therefore constant pain and burning sensation are observed in the urethra. Painful sensations are especially pronounced during periods of exacerbation. 
In the absence of treatment, urethritis in women in the structure of the mucous membrane of the urethra occurs irreversible. Due to the fact that cells eventually stop responding to the pathogen, it is very difficult to get rid of inflammation in advanced cases. 
What complications can urethritis cause?
In the absence of therapy, the disease can move to a stage when pathogens of the inflammatory process stop responding to medications.It is very difficult to remove inflammation in this case, so it becomes chronic. 
The treatment of bacterial urethritis in women should be given due attention, otherwise there is a risk of developing cystitis, pyelonephritis. In the absence of adequate therapy, the inflammatory process often leads to deformation of the urethra, difficulty urinating. 
Female urethritis: symptoms and treatment
Inflammatory disease can show the first signs only a few months after infection, and they are very similar to the manifestation of inflammation of the bladder.
Urethritis in women can be primary and secondary. In the first case, inflammation begins from the mucous membrane, and in the second, the infection enters the urethra from an inflammatory focus located in the vagina, bladder or other organ. 
Pathology is diagnosed more often in women of reproductive age. The main symptoms of urethral inflammation include :
- burning, pain when urinating;
- purulent discharge from the urethra.
With a torpid course, the symptoms are especially pronounced after intercourse, the use of spicy foods, and alcohol. In a latent form, inflammation of the urethra usually proceeds without obvious symptoms, but exacerbations occur periodically. 
With the defeat of the anterior urethra in women, vaginal discharge with an unpleasant odor appears, swelling and hyperemia of the sponges is observed. If the posterior part of the urethra is affected, the clinical picture changes :
- The frequency of urination increases sharply;
- decreases the amount of discharge from the vagina, urethra;
- Cramps and pain are especially pronounced at the end of the act of urination.
Treatment of urethritis in women at home is carried out by professional methods, but only after consulting a doctor. The correct choice of therapy plays a huge role in a successful prognosis. It is usually based on antibacterial drugs, to which the causative agents of inflammation have a high sensitivity. 
Symptoms of the disease depending on the type of pathogen
With acute gonorrheal urethritis in women, there is abundant discharge from the urethra, damage to the urethral glands, burning at the beginning of the act of urination.Inflammation caused by the bacteria Trichomonas vaginalis is characterized by the appearance of itching and burning in the external urethra, increased formation of mucous membranes, and then purulent discharge. 
Chlamydial and mycoplasmic urethritis is sexually transmitted and often contributes to the complete suppression of reproductive function. There are no specific symptoms, but many patients have lesions of the skin, internal organs, arthritis, conjunctivitis. 
Viral (herpetic) urethritis is usually accompanied by discomfort and burning sensation when urinating.Vesicles appear on the skin in the genital area, after opening which, painful erosions remain. 
Treatment of urethritis without antibiotics is almost impossible, since the first step is to destroy the causative agent of inflammation. The correct choice of drugs is of particular importance, but only a doctor after a diagnosis can tell how to treat urethritis. 
Diagnostics of the disease and methods of therapy
Treatment of urethritis caused by Escherichia coli or other microorganisms begins with a full diagnosis.The doctor conducts an examination, taking anamnesis, examines the patient’s complaints, examines the external opening of the urethra for the presence of purulent discharge, edema, redness.
Differential diagnosis is often required to make an accurate diagnosis. It provides for urethroscopy, bacteriological examination of scraping of the urethral mucosa, vaginal smears, pus. Additionally, urine analysis, bacteriological culture of urethral secretions, microscopy are performed.Usually, urethritis is treated at home; hospitalization is not required for patients. 
Paste Fitolysin® – an agent for combating inflammation of the urinary system
The herbal diuretic comes in the form of a paste for the preparation of an oral suspension. The preparation contains 9 plant extracts and 4 essential oils. It is used in the fight against infectious and inflammatory diseases of the urinary tract. 
Fitolysin® has a convenient form of release.The suspension is absorbed better than tablets, since the active ingredients are delivered to the inflammation site faster.  The drug is used as part of complex therapy . It has a diuretic, antispasmodic, anti-inflammatory effect and helps to flush out sand from the urinary tract. 
The production of herbal diuretics meets GMP standards . Fitolizin® paste in the treatment of cystitis in women, as well as other infectious and inflammatory diseases of the urinary tract, helps to stop inflammation, reduce pain, and normalize urination .
90,000 New technologies in the treatment of caries without discomfort and painful sensations
As soon as talk about caries treatment, many patients imagine the horrible old-style drills, the thought of which makes them shiver. However, we hasten to reassure you: today you can get rid of trouble completely painlessly thanks to modern technologies and methods.
Chemical-mechanical treatment of caries
Absolutely painless method, as a result of which only the damaged part of the tooth tissue is removed.At the same time, the patient does not experience any pain. Anesthesia is not even needed here, since the procedure is carried out with the help of special instruments and gel, without drilling.
Air kinetic method
Ideal technique for getting rid of primary caries. Water, air and a special abrasive composition are supplied to the diseased area of the tooth surface under high pressure. Thus, the affected tissues are literally washed away, and the patient does not feel discomfort.
Another effective way to get rid of caries without pain is to gently apply the laser device to the damaged and healthy areas of the tooth. Diseased tissues are more soft, so the laser “evaporates” them without any problems, and the formed cavity is completely disinfected.