What causes leg muscle pain. How can you alleviate leg discomfort at home. When should you seek medical attention for leg pain. What are the most effective treatments for leg muscle pain. How can you prevent leg pain from recurring. What lifestyle changes can help reduce leg muscle pain. Which exercises are beneficial for leg pain relief.

Understanding the Root Causes of Leg Muscle Pain

Leg muscle pain can stem from various sources, ranging from minor injuries to serious medical conditions. To effectively address this discomfort, it’s crucial to identify the underlying cause. Some common culprits include:

• Muscle strains and sprains
• Overuse injuries
• Dehydration
• Poor circulation
• Medical conditions such as arthritis or peripheral artery disease

Identifying the root cause of your leg pain is the first step towards finding an effective solution. Are you experiencing a dull ache or a sharp, shooting pain? The nature of your discomfort can provide valuable clues about its origin.

Immediate Relief: Home Remedies for Leg Muscle Pain

When leg pain strikes, there are several home remedies you can try for quick relief:

1. Apply ice or heat: Ice can reduce inflammation, while heat promotes blood flow and relaxes muscles.
2. Gentle stretching: Carefully stretch the affected muscle to alleviate tension.
3. Massage: Gently massaging the painful area can help improve circulation and reduce muscle tightness.
4. Elevation: Raising your legs above heart level can help reduce swelling and discomfort.
5. Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs) can help manage pain and inflammation.

How long should you apply ice or heat to a sore muscle? Generally, it’s recommended to apply ice for 15-20 minutes at a time, several times a day. For heat therapy, 15-20 minute sessions are also effective, but be careful not to burn your skin.

The Role of Hydration and Nutrition in Leg Pain Prevention

Proper hydration and nutrition play a crucial role in preventing and managing leg muscle pain. Dehydration can lead to muscle cramps and fatigue, while certain nutritional deficiencies may contribute to muscle discomfort.

Hydration Tips:

• Drink water consistently throughout the day
• Consume electrolyte-rich beverages during intense physical activity
• Monitor urine color as an indicator of hydration status

Nutritional Considerations:

• Ensure adequate intake of potassium, magnesium, and calcium
• Consume protein-rich foods to support muscle repair
• Include anti-inflammatory foods in your diet, such as fatty fish and leafy greens

How much water should you drink daily to prevent muscle cramps? While individual needs vary, a general guideline is to consume at least 8 glasses (64 ounces) of water per day, increasing this amount during physical activity or hot weather.

Stretching and Exercise: Key Components in Leg Pain Management

Regular stretching and targeted exercises can significantly reduce the likelihood of leg muscle pain and improve overall muscle health. Incorporating these practices into your daily routine can yield long-term benefits:

Effective Stretches for Leg Pain Relief:

• Calf stretches
• Hamstring stretches
• Quadriceps stretches
• IT band stretches

Beneficial Exercises:

• Walking
• Swimming
• Cycling
• Yoga

How often should you stretch to prevent leg muscle pain? Ideally, incorporate stretching into your daily routine, aiming for at least 5-10 minutes of targeted stretching per day. For best results, stretch both before and after physical activity.

The Importance of Proper Footwear in Leg Pain Prevention

Wearing appropriate footwear is crucial for maintaining leg health and preventing muscle pain. Ill-fitting or unsupportive shoes can lead to various issues, including:

• Increased strain on leg muscles
• Poor posture and alignment
• Reduced shock absorption
• Exacerbation of existing foot problems

When selecting shoes, consider the following factors:

1. Proper fit and size
2. Adequate arch support
3. Cushioning for shock absorption
4. Stability features for your foot type
5. Breathability to prevent moisture buildup

How often should you replace your athletic shoes? As a general rule, replace your athletic shoes every 300-500 miles of use or every 6-8 months, whichever comes first. However, this may vary depending on your activity level and the type of shoes.

Alternative Therapies for Leg Muscle Pain Relief

In addition to traditional treatments, several alternative therapies have shown promise in alleviating leg muscle pain:

Acupuncture:

This ancient Chinese practice involves inserting thin needles into specific points on the body to promote healing and pain relief. Some studies suggest that acupuncture may be effective in reducing various types of muscle pain, including leg discomfort.

Massage Therapy:

Professional massage can help improve circulation, reduce muscle tension, and promote relaxation. Different massage techniques may be beneficial for different types of leg pain.

Essential Oils:

Certain essential oils, such as peppermint, eucalyptus, and lavender, may have pain-relieving properties when applied topically. Always dilute essential oils with a carrier oil before applying to the skin.

Herbal Remedies:

Some herbs, like ginger and turmeric, have natural anti-inflammatory properties that may help reduce muscle pain. However, consult with a healthcare professional before using any herbal supplements, as they may interact with medications or have side effects.

How long does it typically take to see results from alternative therapies? The timeframe for experiencing benefits from alternative therapies can vary widely depending on the individual and the specific treatment. Some people may notice immediate relief, while others may require several sessions or weeks of consistent use to see significant improvements.

When to Seek Medical Attention for Leg Pain

While many cases of leg muscle pain can be managed at home, certain symptoms warrant immediate medical attention:

• Severe pain that doesn’t improve with rest or home remedies
• Swelling, redness, or warmth in the affected area
• Pain accompanied by fever or chills
• Difficulty walking or bearing weight on the affected leg
• Visible deformity or bruising
• Numbness or tingling sensations
• Pain that worsens over time instead of improving

Additionally, if you experience chronic or recurrent leg pain, it’s important to consult a healthcare professional to rule out underlying medical conditions and develop an appropriate treatment plan.

What diagnostic tests might a doctor perform to identify the cause of leg pain? Depending on your symptoms and medical history, a doctor may recommend various tests, including:

• Physical examination
• Blood tests to check for inflammation or infections
• Imaging studies such as X-rays, MRI, or ultrasound
• Nerve conduction studies to assess nerve function
• Vascular studies to evaluate blood flow

Preventive Measures: Lifestyle Changes to Reduce Leg Pain Risk

Adopting certain lifestyle habits can significantly reduce your risk of experiencing leg muscle pain:

Maintain a Healthy Weight:

Excess weight puts additional stress on your leg muscles and joints. Maintaining a healthy weight through proper diet and exercise can help alleviate this strain.

Stay Active:

Regular physical activity helps strengthen leg muscles, improve circulation, and maintain flexibility. Aim for at least 150 minutes of moderate-intensity exercise per week.

Practice Good Posture:

Proper posture, both while standing and sitting, can help reduce strain on your leg muscles and prevent pain.

Take Regular Breaks:

If you have a sedentary job or spend long periods sitting, take frequent breaks to stand, stretch, and walk around.

Manage Stress:

Chronic stress can contribute to muscle tension and pain. Incorporate stress-reduction techniques such as meditation, deep breathing, or yoga into your daily routine.

Get Adequate Sleep:

Quality sleep is essential for muscle recovery and overall health. Aim for 7-9 hours of sleep per night.

How can you incorporate more movement into a sedentary lifestyle? Consider these strategies:

• Use a standing desk or treadmill desk for part of your workday
• Take short walking breaks every hour
• Use the stairs instead of the elevator when possible
• Park farther away from your destination to increase walking distance
• Perform simple stretches or exercises during TV commercials or while waiting in line

By implementing these preventive measures and being proactive about your leg health, you can significantly reduce your risk of experiencing muscle pain and enjoy improved overall well-being. Remember that consistency is key when it comes to lifestyle changes, and even small steps can lead to significant improvements over time.

Leg muscle pain can be a challenging and sometimes debilitating condition, but with the right approach, it’s often manageable and preventable. By understanding the root causes, implementing effective home remedies, maintaining proper nutrition and hydration, engaging in regular exercise and stretching, wearing appropriate footwear, exploring alternative therapies when appropriate, and knowing when to seek medical attention, you can take control of your leg health and minimize the impact of muscle pain on your daily life.

Remember that everyone’s experience with leg pain is unique, and what works for one person may not be as effective for another. It’s important to listen to your body, be patient with the healing process, and work closely with healthcare professionals to develop a personalized plan that addresses your specific needs and concerns. With persistence and the right strategies, you can overcome leg muscle pain and enjoy a more active, pain-free lifestyle.

Leg Pain: Causes, Treatments and Prevention

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Your legs can hurt from minor injuries or overuse, but this can also indicate a serious medical condition. Home remedies may help, but seek medical advice if the pain persists.

Leg pain can be dull or sharp. See your doctor if you’re experiencing severe or persistent leg pain. Getting a prompt diagnosis and treatment for any underlying conditions may prevent the pain from getting worse and improve your long-term outlook.

Some of the more common causes of leg pain are minor or temporary conditions that your doctor can treat effectively.

A primary cause of leg pain is a muscle cramp or spasm that’s often known as “a charley horse.” A cramp usually triggers sudden, sharp pain as the leg muscles contract. The tightening muscles often form a visible, hard lump beneath the skin. There may be some redness and swelling in the surrounding area.

Muscle fatigue and dehydration may lead to leg cramps, especially in the calf. Certain medications, including diuretics and statins, may also cause leg cramps in some people.

Leg pain is also frequently a sign of injury, such as the following:

• Muscle strain is a common injury that happens when the muscle fibers tear as a result of overstretching. It often occurs in the larger muscles, such as the hamstrings, calves, or quadriceps.
• Tendinitis is inflammation of a tendon. Tendons are thick cords that join the muscles to bone. When they become inflamed, it can be difficult to move the affected joint. Tendinitis often affects tendons in the hamstrings or near the heel bone.
• Knee bursitis happens when the fluid-filled sacs, or bursa, surrounding the knee joint become inflamed.
• Shin splints cause pain along the inner edge of the shinbone, or tibia. The injury can occur when the muscles around the shinbone tear as a result of overuse.
• Stress fractures are tiny breaks in the leg bones, particularly those in the shinbone.

Certain medical conditions commonly lead to leg pain. These include:

• Atherosclerosis is the narrowing and hardening of the arteries due to a buildup of fat and cholesterol. Arteries are the blood vessels that carry oxygen-rich blood throughout your body. When there’s a blockage, it reduces blood flow to various parts of your body. If the tissues in the leg don’t receive enough oxygen, it can result in leg pain, particularly in the calves.
• Deep vein thrombosis (DVT) occurs when a blood clot forms in a vein located deep inside the body. A blood clot is a clump of blood that’s in a solid state. DVTs typically form in the lower leg after long periods of bed rest, causing swelling and cramping pain.
• Arthritis is an inflammation of the joints. The condition may cause swelling, pain, and redness in the affected area. It often affects joints in the knees and hips.
• Gout is a form of arthritis that can occur when too much uric acid builds up in the body. It usually causes pain, swelling, and redness in the feet and lower part of the legs.
• Varicose veins are knotted and enlarged veins that form when the veins overfill with blood due to incompetent valves. They usually appear swollen or raised and can be painful. They most often occur in the calves and ankles.
• Infection in the bone or tissues of the leg can cause swelling, redness, or pain in the affected area.
• Nerve damage in the leg may cause numbness, pain, or tingling. It often occurs in the feet and lower part of the legs as a result of diabetes.

The following conditions and injuries can also lead to leg pain, but they’re less common causes:

• A slipped (herniated) disk occurs when one of the rubbery disks in between the vertebrate slips out of place. The disk can compress nerves in the spine. This may trigger pain that travels from your spine to your arms and legs.
• Osgood-Schlatter disease occurs when the tendon that connects the kneecap to the shinbone becomes strained. It pulls on the cartilage of tibia where it attaches to the bone. It causes a painful lump to form below the knee, resulting in tenderness and swelling around the knee. It primarily occurs in adolescents experiencing growth spurts during puberty.
• Legg-Calve-Perthes disease occurs due to an interruption of the blood supply to the ball of the hip joint. The lack of blood supply severely damages the bone and can deform it permanently. These abnormalities often result in pain, especially around the hip, thigh, or knee. This primarily occurs during adolescence.
• Slipped capital femoral epiphysis is a separation of the ball of the hip joint from the thighbone, causing hip pain. The condition only occurs in children, particularly those who are overweight.
• Noncancerous, or benign, tumors can also develop in the thighbone or shinbone.
• Malignant, or cancerous, bone tumors may form in the larger leg bones, such as the thighbone or shinbone.

You can usually treat leg pain at home if it’s due to cramps or a minor injury. Try the following home treatments when your leg pain is from muscle cramps, fatigue, or overuse:

• Rest your leg as much as possible, and elevate your leg with pillows.
• Take an over-the-counter pain reliever, such as aspirin or ibuprofen, to help ease discomfort as your leg heals.
• Wear compression socks or stockings with support.

Apply ice

Apply ice to the affected area of your leg at least four times per day. You can do this even more frequently in the first few days after the pain appears. You can leave the ice on for as long as 15 minutes at a time.

Take a warm bath and stretch

Take a warm bath, and then gently stretch your muscles. If you have pain in the lower part of your leg, try pointing and straightening your toes when sitting or standing. If you have pain in the upper part of your leg, try to bend over and touch your toes.

You can do this while sitting on the ground or standing up. Ease into each stretch, holding each position for five to 10 seconds. Stop stretching if your pain gets worse.

It can sometimes be difficult to determine when leg pain warrants a trip to the doctor or the emergency room. Schedule a doctor’s appointment if you’re experiencing:

• swelling in both legs
• varicose veins that are causing discomfort
• pain while walking
• leg pain that continues to get worse or persists beyond a few days

Go to the hospital immediately if any of the follow occurs:

• You have a fever.
• You have a deep cut on your leg.
• Your leg is red and warm to the touch.
• Your leg is pale and feels cool to the touch.
• You’re having difficulty breathing and you have swelling in both legs.
• You’re unable to walk or put any weight on your leg.
• You have a leg injury that occurred along with a pop or grinding noise.

A number of serious conditions and injuries may cause leg pain. Never ignore leg pain that doesn’t seem to be going away or that’s accompanied by other symptoms. Doing so could be dangerous. See your doctor if you’re concerned about your leg pain.

You should always take time to stretch your muscles before and after exercising to prevent leg pain due to physical activity. It’s also helpful to eat foods that are high in potassium, such as bananas and chicken, to help prevent injuries of the leg muscles and tendons.

You can help prevent medical conditions that may cause nerve damage in the legs by doing the following:

• Exercise for 30 minutes per day, five days per week.
• Maintain a healthy weight.
• Avoid smoking.
• Monitor your cholesterol and blood pressure, and take steps to keep them under control.
• Limit your alcohol consumption to one drink per day if you’re a woman or two drinks per day if you’re a man.

Talk to your doctor about other ways to prevent the specific cause of your leg pain.

Leg Pain: Causes, Treatments and Prevention

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Your legs can hurt from minor injuries or overuse, but this can also indicate a serious medical condition. Home remedies may help, but seek medical advice if the pain persists.

Leg pain can be dull or sharp. See your doctor if you’re experiencing severe or persistent leg pain. Getting a prompt diagnosis and treatment for any underlying conditions may prevent the pain from getting worse and improve your long-term outlook.

Some of the more common causes of leg pain are minor or temporary conditions that your doctor can treat effectively.

A primary cause of leg pain is a muscle cramp or spasm that’s often known as “a charley horse.” A cramp usually triggers sudden, sharp pain as the leg muscles contract. The tightening muscles often form a visible, hard lump beneath the skin. There may be some redness and swelling in the surrounding area.

Muscle fatigue and dehydration may lead to leg cramps, especially in the calf. Certain medications, including diuretics and statins, may also cause leg cramps in some people.

Leg pain is also frequently a sign of injury, such as the following:

• Muscle strain is a common injury that happens when the muscle fibers tear as a result of overstretching. It often occurs in the larger muscles, such as the hamstrings, calves, or quadriceps.
• Tendinitis is inflammation of a tendon. Tendons are thick cords that join the muscles to bone. When they become inflamed, it can be difficult to move the affected joint. Tendinitis often affects tendons in the hamstrings or near the heel bone.
• Knee bursitis happens when the fluid-filled sacs, or bursa, surrounding the knee joint become inflamed.
• Shin splints cause pain along the inner edge of the shinbone, or tibia. The injury can occur when the muscles around the shinbone tear as a result of overuse.
• Stress fractures are tiny breaks in the leg bones, particularly those in the shinbone.

Certain medical conditions commonly lead to leg pain. These include:

• Atherosclerosis is the narrowing and hardening of the arteries due to a buildup of fat and cholesterol. Arteries are the blood vessels that carry oxygen-rich blood throughout your body. When there’s a blockage, it reduces blood flow to various parts of your body. If the tissues in the leg don’t receive enough oxygen, it can result in leg pain, particularly in the calves.
• Deep vein thrombosis (DVT) occurs when a blood clot forms in a vein located deep inside the body. A blood clot is a clump of blood that’s in a solid state. DVTs typically form in the lower leg after long periods of bed rest, causing swelling and cramping pain.
• Arthritis is an inflammation of the joints. The condition may cause swelling, pain, and redness in the affected area. It often affects joints in the knees and hips.
• Gout is a form of arthritis that can occur when too much uric acid builds up in the body. It usually causes pain, swelling, and redness in the feet and lower part of the legs.
• Varicose veins are knotted and enlarged veins that form when the veins overfill with blood due to incompetent valves. They usually appear swollen or raised and can be painful. They most often occur in the calves and ankles.
• Infection in the bone or tissues of the leg can cause swelling, redness, or pain in the affected area.
• Nerve damage in the leg may cause numbness, pain, or tingling. It often occurs in the feet and lower part of the legs as a result of diabetes.

The following conditions and injuries can also lead to leg pain, but they’re less common causes:

• A slipped (herniated) disk occurs when one of the rubbery disks in between the vertebrate slips out of place. The disk can compress nerves in the spine. This may trigger pain that travels from your spine to your arms and legs.
• Osgood-Schlatter disease occurs when the tendon that connects the kneecap to the shinbone becomes strained. It pulls on the cartilage of tibia where it attaches to the bone. It causes a painful lump to form below the knee, resulting in tenderness and swelling around the knee. It primarily occurs in adolescents experiencing growth spurts during puberty.
• Legg-Calve-Perthes disease occurs due to an interruption of the blood supply to the ball of the hip joint. The lack of blood supply severely damages the bone and can deform it permanently. These abnormalities often result in pain, especially around the hip, thigh, or knee. This primarily occurs during adolescence.
• Slipped capital femoral epiphysis is a separation of the ball of the hip joint from the thighbone, causing hip pain. The condition only occurs in children, particularly those who are overweight.
• Noncancerous, or benign, tumors can also develop in the thighbone or shinbone.
• Malignant, or cancerous, bone tumors may form in the larger leg bones, such as the thighbone or shinbone.

You can usually treat leg pain at home if it’s due to cramps or a minor injury. Try the following home treatments when your leg pain is from muscle cramps, fatigue, or overuse:

• Rest your leg as much as possible, and elevate your leg with pillows.
• Take an over-the-counter pain reliever, such as aspirin or ibuprofen, to help ease discomfort as your leg heals.
• Wear compression socks or stockings with support.

Apply ice

Apply ice to the affected area of your leg at least four times per day. You can do this even more frequently in the first few days after the pain appears. You can leave the ice on for as long as 15 minutes at a time.

Take a warm bath and stretch

Take a warm bath, and then gently stretch your muscles. If you have pain in the lower part of your leg, try pointing and straightening your toes when sitting or standing. If you have pain in the upper part of your leg, try to bend over and touch your toes.

You can do this while sitting on the ground or standing up. Ease into each stretch, holding each position for five to 10 seconds. Stop stretching if your pain gets worse.

It can sometimes be difficult to determine when leg pain warrants a trip to the doctor or the emergency room. Schedule a doctor’s appointment if you’re experiencing:

• swelling in both legs
• varicose veins that are causing discomfort
• pain while walking
• leg pain that continues to get worse or persists beyond a few days

Go to the hospital immediately if any of the follow occurs:

• You have a fever.
• You have a deep cut on your leg.
• Your leg is red and warm to the touch.
• Your leg is pale and feels cool to the touch.
• You’re having difficulty breathing and you have swelling in both legs.
• You’re unable to walk or put any weight on your leg.
• You have a leg injury that occurred along with a pop or grinding noise.

A number of serious conditions and injuries may cause leg pain. Never ignore leg pain that doesn’t seem to be going away or that’s accompanied by other symptoms. Doing so could be dangerous. See your doctor if you’re concerned about your leg pain.

You should always take time to stretch your muscles before and after exercising to prevent leg pain due to physical activity. It’s also helpful to eat foods that are high in potassium, such as bananas and chicken, to help prevent injuries of the leg muscles and tendons.

You can help prevent medical conditions that may cause nerve damage in the legs by doing the following:

• Exercise for 30 minutes per day, five days per week.
• Maintain a healthy weight.
• Avoid smoking.
• Monitor your cholesterol and blood pressure, and take steps to keep them under control.
• Limit your alcohol consumption to one drink per day if you’re a woman or two drinks per day if you’re a man.

Talk to your doctor about other ways to prevent the specific cause of your leg pain.

How can Izhevsk residents relieve swelling and pain in their legs after work? » News of Izhevsk and Udmurtia, news of Russia and the world – on the Izhlife website all the latest news for today

June 6, 2016 7:54 pm

Health

5 ways to reduce pain with massage, exercise and ice.

12 410

Summer is the time for long evening walks, morning runs and picnics. But often in the evening the legs “buzz”, swell and become “heavy” – there is no time for partying. We’ve put together five easy ways to reduce swelling and keep your legs light.

1. Foot baths

Contrast foot baths relieve tension and swelling, improve blood circulation in the legs.

Fill an ankle-deep bath with cool water and take 30-40 steps in place. Drain the water, fill the bath with warm water and also take 30-40 steps. Change water 3-4 times. You can add essential oils to the water – they will improve blood circulation and relax the muscles.

2. Massage

Massage in a matter of minutes will improve blood circulation, and the impact on certain points of the feet will reduce pain and fatigue.

Apply a light cream to your feet and then knead them vigorously with your fingers. Pay special attention to the rise of the foot – it is on this area that a large load falls during the day. Knead the feet should be slow, moving from the heel to the toes for 5-8 minutes.

3. Wipe with ice cubes

Ice can reduce leg swelling, invigorate and relieve pain after a long walk.

It is enough to raise your legs on a pillow or chair, apply ice to the foot or muscles for a couple of minutes (you can use frozen vegetables wrapped in a towel instead of ice). And you can freeze herbs in ice (for example, sage, chamomile or yarrow) and then the procedure will be even more pleasant!

4. Exercise “bike”

This exercise will relieve swelling of the legs and help you relax more quickly. Raise your legs up and begin the movement, simulating pedaling. Repeat 10 times back and forth.

5. Walk barefoot

Walking on a special massage mat will stimulate the nerve endings and relieve the condition after a long walk. It is enough to stand on such a rug for 5-10 minutes to feel the massage effect.

See the doctors for help!

But if the pain after a walk does not go away even after a few days or gets worse, it is better to consult a doctor. You can do this at the district clinic, at the traumatologist or on our website.

The Center newspaper and the IZHLIFE portal together with the Kirov Center for Traumatology, Orthopedics and Neurosurgery launched a new project Doctor on Call . From May 11 to August 10, Izhevsk residents will be able to receive a free consultation from doctors remotely – via the Internet or by phone.

How to ask a question?

Step 1. You can leave a question to a specific doctor in one of the convenient ways:

by leaving comments on this page;

• by calling 945-072;
• by sending it to [email protected]

Step 2. We will accept your question and forward it to the specialists of the Kirov Center for Traumatology, Orthopedics and Neurosurgery.

Step 3. After 24 hours from the receipt of the application, the answer will be published on the IZHLIFE portal in the “Doctor on Call” section.

Questions are accepted anonymously!

Share material:

• # Doctor on duty

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norm or injury? How to relieve pain muscle pain

While not exactly the same, muscle pain and DOMS are often used interchangeably and both terms refer to muscle pain and stiffness caused by physical activity. If you’ve ever had difficulty bending over and getting up after a leg workout or couldn’t comfortably climb stairs after a long run, you’re very familiar with muscle pain and DOMS. But why do muscles hurt in the first place?

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While soreness in the muscles is usually not pleasant, there is a silver lining: it is often a sign that you have put in enough effort to achieve results. However, there is a difference between “good” muscle pain and muscle pain that can be a problem (injury).

What is DOMS? Types of muscle pain

DOMS (Delayed Onset Muscle Pain) usually means pain and/or stiffness in the muscles that you exercised during exercise. The delayed onset of this soreness means that it does not appear immediately after exercise, but occurs later.

To be clear: DOMS is different from regular muscle pain. Muscle pain and DOMS share some common characteristics, but they differ in timing.

Ordinary muscle pain may begin immediately after physical activity, while DOMS usually appears after about 24 hours. In addition, ordinary muscle pain usually resolves quickly and lasts only a few hours, while DOMS may persist for three to seven days and then gradually disappear. Studies show that DOMS typically peaks 24-72 hours after exercise.

DOMS is also different from the sharp muscle pain you may experience during exercise, such as the burning sensation when doing squats or intense exercise. When you experience muscle pain during exercise, it is usually caused by a buildup of lactic acid and hydrogen ions.

Lactic acid is a byproduct produced in muscles when glucose is used during physical activity to provide energy. Although lactic acid may cause discomfort during exercise, it is rapidly eliminated from the muscles after exercise and is different from DOMS.

Why do muscles hurt?

Simply put, muscles hurt because exercise causes tissue damage, which leads to an inflammatory response.

Whether it’s on the treadmill or in the gym, every time you exceed your current muscle endurance, microtrauma occurs in the muscle fibers, and damage to the surrounding connective tissues also occurs. Exercise-induced damage may sound uncomfortable, but it’s actually the first and most important step in getting your muscles bigger and stronger. During recovery, the body rebuilds muscle fibers so that they become more elastic and fit, allowing you to become stronger and more resilient.

These microtraumas trigger an inflammatory response in the body, resulting in a sensation of pain. Inflammation also stimulates increased blood flow to the injured area to start the repair process.

The blood contains the oxygen and nutrients needed to repair muscle fibers, so increased blood flow promotes faster recovery. Improved circulation also helps to remove metabolic waste from the muscles faster, which can increase the sensation of pain and fatigue, so removing them can reduce these sensations. In addition, improved circulation can help relieve any stiffness caused by DOMS.

What workouts most often cause muscle pain?

DOMS is a possible side effect that occurs every time you exceed your current muscle capacity. If you’re training at a higher intensity, like running faster (or cycling or rowing), lifting more weight (or doing more reps) than your body is used to, expect DOMS to show up.

According to research, eccentric exercises, which are aimed at lengthening the muscles, are especially common for DOMS muscle pain. These exercises create more stress on the muscles compared to exercises that aim to contract the muscles in a different way. Excessive stress on the muscles leads to their additional destruction and causes pain.

People who are just starting to exercise are especially susceptible to DOMS. This is because their muscles are not yet adapted to physical activity, and any new physical activity is beyond the capacity of their muscles. That is why after a new type of training, your muscles may ache, even if you are active in other types of physical activity. The muscles involved in a new workout may not fit into your normal routine.

That is why experts recommend that those involved in sports begin new exercises with a gradual increase in intensity.

How to deal with muscle pain

When your muscles are aching, it seems that the sofa is the perfect place to relax. However, it is better not to spend all day on the couch.

Movement is the best medicine, she says, so taking complete rest during the day can aggravate the pain. Instead, she recommends low-intensity exercise, such as walking or light jogging, yoga, or stretching exercises. These exercises help to normalize blood circulation so that the cardiovascular system can deliver nutrients to the muscles and remove toxins.

When you are not moving and not loading your muscles, it is important to provide your body with everything it needs to quickly heal muscle damage. Most of the recovery and growth of muscles occurs during sleep, so it is important to get enough and quality sleep. Eat high quality foods that provide adequate amounts of nutrients, including protein. This will give your body the tools it needs to complete the recovery and healing process for sore muscles.

Are muscle pains a good sign? When does pain become a problem?

In most cases, muscle pain is a good sign; it’s just a signal that you’ve challenged your body and it’s trying to adapt to the training you’re putting it through. However, you don’t have to be in a lot of pain to get a good or productive workout. You can get many health benefits from exercise, such as reduced stress and better cardiovascular health, even if you don’t have pain the next day.

There is also a difference between productive muscle soreness after a workout and a serious problem. So how can you tell which is which?

First, when an injury occurs, it is often possible to recall a specific “moment” during exercise that was the start of the pain. If you experience a sudden sharp pain that seems unusual during exercise, or you hear a pop, you most likely have suffered a serious injury. However, normal muscle pain is rarely associated with a specific sound or feel, but rather builds up over time and always reappears after a workout is over.

Further, when a person has a severe muscle injury requiring medical attention, such as a muscle strain or stress fracture, the underlying pain does not decrease or improve within a few days. Most likely, the pain remains at the same level or intensifies. If you’re still in pain five or more days after your workout, it could be a sign of a serious injury.

In addition to the duration of the pain, the intensity of the pain can also help you determine if muscle pain is more severe. DOMS is often accompanied by general muscle fatigue and joint stiffness. Your muscles may be sensitive to the touch. Pain that may be described as sharp, shooting, or throbbing, or accompanied by intense swelling and throbbing, is most likely indicative of an injury.