How do active recovery workouts help with muscle soreness. What are the best exercises for active recovery. When should you avoid active recovery workouts. What other methods can ease sore muscles.

Understanding Muscle Soreness After Exercise

Muscle soreness following a workout is a common experience for both seasoned athletes and casual exercisers. This discomfort often stems from the body’s natural response to physical exertion. But what exactly causes this soreness, and how can we effectively manage it?

There are two primary types of muscle soreness associated with exercise:

1. Immediate soreness: This occurs during or shortly after a workout.
2. Delayed Onset Muscle Soreness (DOMS): This typically manifests 24-48 hours post-exercise.

DOMS is particularly prevalent when engaging in new activities or intensifying familiar exercises. Contrary to popular belief, it’s not caused by lactic acid buildup. Instead, it results from microscopic tears in muscle fibers, a natural part of the muscle-building process.

Why Does Exercise Cause Muscle Soreness?

Exercise-induced muscle soreness occurs when we challenge our muscles beyond their usual capacity. This stress triggers a process of muscle fiber breakdown and repair, which is essential for muscle growth and strength improvement. However, this process can lead to temporary discomfort.

Factors contributing to muscle soreness include:

• Intensity of the workout
• Duration of exercise
• Type of movements performed
• Individual fitness level
• Hydration status
• Nutritional factors

The Power of Active Recovery in Alleviating Muscle Soreness

When faced with post-exercise muscle soreness, many instinctively opt for complete rest. However, research suggests that active recovery can be more beneficial in managing muscle discomfort and promoting faster healing.

Active recovery involves engaging in low-intensity exercises or activities that promote blood flow to the affected muscles without causing additional strain. This approach offers several advantages over passive recovery (complete rest).

How Does Active Recovery Work?

Active recovery workouts enhance blood circulation to sore muscles and joints. This increased blood flow serves two crucial purposes:

1. It helps remove metabolic waste products and toxins that may contribute to soreness.
2. It delivers essential nutrients and oxygen to the affected areas, promoting faster healing and recovery.

The key to effective active recovery lies in maintaining a moderate intensity level. Studies indicate that recovery workouts are most beneficial when performed at 30% to 60% of your maximum heart rate. This gentle approach ensures that you’re stimulating blood flow without overtaxing your already fatigued muscles.

Optimal Exercises for Active Recovery

Choosing the right active recovery exercises can significantly impact your muscle soreness relief. The ideal workout should be enjoyable and tailored to your preferences, as this ensures consistency and mental relaxation alongside physical benefits.

Low-Intensity Cardiovascular Exercises

Gentle cardiovascular activities are excellent for active recovery. These exercises promote blood circulation without placing excessive stress on recovering muscles. Some effective options include:

• Brisk walking
• Light jogging
• Cycling at a leisurely pace
• Using an elliptical machine at low resistance

The key is to maintain a pace that allows for comfortable conversation throughout the activity. This ensures you’re working at an appropriate intensity for recovery.

Yoga and Stretching

Yoga, particularly slower-paced styles like yin yoga, offers numerous benefits for muscle recovery. These practices combine gentle movement with stretching and mindfulness, providing both physical and mental relief. Benefits of yoga for active recovery include:

• Improved flexibility
• Enhanced blood flow to muscles
• Reduced muscle tension
• Stress reduction
• Improved overall body awareness

Swimming and Water-Based Exercises

Aquatic activities provide a unique environment for active recovery. The buoyancy of water reduces the impact on joints while offering gentle resistance. This combination makes swimming and water exercises particularly effective for recovery.

A study involving runners demonstrated that those who used swimming as a recovery method outperformed a passive recovery group in subsequent running performance. The benefits of water-based recovery exercises include:

• Reduced joint stress
• Improved circulation due to water pressure
• Full-body engagement without excessive strain
• Potential for faster recovery and improved performance

Foam Rolling and Self-Massage

Foam rolling, also known as self-myofascial release, is a popular technique for addressing muscle soreness. This method combines the benefits of light exercise with massage-like pressure on affected muscle groups. To practice foam rolling:

1. Place the foam roller between the floor and the sore area of your body.
2. Slowly roll back and forth, applying gentle pressure to the muscles.
3. Focus on areas of particular tightness or discomfort, but avoid rolling directly on bones or joints.
4. Spend about 30-60 seconds on each muscle group.

While foam rolling can be uncomfortable, especially for beginners, it’s important to start gently and gradually increase pressure as you become more accustomed to the sensation.

When to Avoid Active Recovery Workouts

While active recovery is generally beneficial, there are situations where it may not be appropriate. It’s crucial to distinguish between normal post-exercise soreness and potential injuries that require rest or medical attention.

Signs That Indicate Rest Is Necessary

If you experience any of the following symptoms, it’s advisable to opt for passive recovery or seek medical advice:

• Sharp, persistent pain that worsens with movement
• Pain in areas of previous injuries or surgical sites
• Visible swelling, bruising, or deformity in the affected area
• Pain that doesn’t improve with rest, ice, or anti-inflammatory medications
• Discomfort accompanied by fever, chills, nausea, or vomiting
• Pain severe enough to interfere with sleep or daily activities

In these cases, active recovery could potentially exacerbate the issue and delay proper healing. When in doubt, it’s always best to consult with a healthcare professional or a certified fitness trainer.

Additional Strategies for Easing Muscle Soreness

While active recovery is a powerful tool for managing muscle soreness, it’s not the only approach. Incorporating other recovery methods can enhance your overall post-exercise recovery strategy.

Proper Rest and Sleep

Adequate rest is crucial for muscle recovery and overall physical well-being. During sleep, the body releases growth hormones that aid in muscle repair and regeneration. To optimize your rest:

• Aim for 7-9 hours of quality sleep per night
• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Ensure your sleep environment is comfortable and conducive to rest

Nutrition for Recovery

Proper nutrition plays a vital role in muscle recovery and soreness management. Key nutritional strategies include:

• Consuming adequate protein to support muscle repair
• Staying hydrated to facilitate nutrient transport and waste removal
• Incorporating anti-inflammatory foods like berries, fatty fish, and leafy greens
• Considering supplements like omega-3 fatty acids or curcumin, under professional guidance

Hydrotherapy and Temperature Therapies

Alternating between hot and cold treatments can help manage muscle soreness. This approach, known as contrast therapy, can enhance blood flow and reduce inflammation. Methods include:

• Alternating hot and cold showers
• Using heating pads followed by ice packs
• Contrast water immersion (alternating between hot and cold baths)

Always use caution with temperature therapies and consult a healthcare provider if you have any underlying health conditions.

Tailoring Your Recovery Strategy

Effective muscle soreness management is not a one-size-fits-all approach. The most successful recovery strategies are personalized to individual needs, preferences, and fitness levels.

Listening to Your Body

Developing body awareness is crucial for effective recovery. Pay attention to how your body responds to different recovery methods and adjust accordingly. Some key points to consider:

• Monitor your perceived level of soreness and fatigue
• Notice how different activities affect your recovery
• Be mindful of any pain that feels different from typical muscle soreness
• Adjust your recovery routine based on your body’s feedback

Gradual Progression

To minimize severe muscle soreness, especially when starting a new exercise regimen or increasing intensity, consider the following strategies:

• Start with lower intensities and gradually increase over time
• Incorporate proper warm-up and cool-down routines
• Allow for adequate rest between challenging workouts
• Vary your exercises to prevent overuse of specific muscle groups

The Role of Mental Health in Recovery

Physical recovery is closely tied to mental well-being. Stress and anxiety can hinder the recovery process, while a positive mindset can enhance it. Consider incorporating mental health practices into your recovery routine:

• Mindfulness meditation
• Deep breathing exercises
• Visualization techniques
• Engaging in hobbies or activities you enjoy

These practices can help reduce stress, improve sleep quality, and promote overall well-being, all of which contribute to better physical recovery.

Integrating Active Recovery into Your Fitness Routine

To maximize the benefits of active recovery, it’s important to incorporate it strategically into your overall fitness plan. Here are some tips for effective integration:

Scheduling Active Recovery Days

Designate specific days for active recovery workouts. These can be interspersed between more intense training sessions to promote continuous recovery without compromising your fitness goals. A sample weekly schedule might look like this:

• Monday: High-intensity workout
• Tuesday: Active recovery (e.g., light yoga or swimming)
• Wednesday: Moderate-intensity workout
• Thursday: Active recovery (e.g., brisk walking or cycling)
• Friday: High-intensity workout
• Saturday: Active recovery (e.g., foam rolling and stretching)
• Sunday: Complete rest or very light activity

Adapting to Different Fitness Levels

Active recovery should be tailored to your current fitness level and goals. Beginners might focus more on gentle stretching and walking, while advanced athletes might incorporate light resistance training or sport-specific drills at a reduced intensity.

Remember, the key is to maintain a low to moderate intensity that promotes blood flow without causing additional fatigue or strain.

Monitoring Progress and Adjusting

Regularly assess the effectiveness of your active recovery routine. Keep track of how quickly you recover from workouts and how your overall performance is affected. Use this information to fine-tune your approach, adjusting the types, duration, and frequency of your active recovery sessions as needed.

By integrating active recovery workouts effectively, you can enhance your overall fitness journey, reduce the impact of muscle soreness, and potentially improve your performance in your primary athletic pursuits.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints.  

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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What helps with muscle pain? Why Muscles Hurt

Symptoms of Muscle Pain

Soreness and pain that occurs when moving or at rest are the main symptoms of muscle damage.

Inflammation that occurs when a muscle is damaged leads to pain and swelling. The muscle becomes painful when moved or pressed.

Injured muscles can hurt both at rest and during exercise.

The pain can be very weak, barely perceptible, or vice versa – so strong that the injured muscle cannot be strained.

How does muscle pain affect us?

Pain in the muscles causes discomfort and does not allow free movement. Getting out of bed, reaching for an object, climbing stairs – with muscle damage, all this causes pain.

Relieve pain

Muscle pain is also called myalgia. This word comes from the ancient Greek words “mios” (muscles) and “algos” (pain).

68% of people with chronic pain say it interferes with their enjoyment of life**

Ease the pain

**According to the Global Pain Index 2018, 68% of those with chronic pain say that it prevents them from enjoying life

Why muscle pain occurs

Muscle pain usually occurs due to too much physical exertion or microtrauma during sports activities, for example, when playing tennis with excessive exertion, when stumbling, falling , overexertion or stress – the muscles spasm and become painful.

Sports

Muscle pain usually occurs due to too much physical activity and microtraumas during sports. Muscle pain can also occur if you twist your leg or fall with a sprain.

Stress

Another common cause of muscle pain is psychological stress. When stressed, the body releases hormones that cause the muscles to tense up and make them more sensitive to pain. Because of this, for example, after a busy day at work, your back pain may increase.

Infections

Muscle pain throughout the body can be caused by intoxication from an infection, such as a cold.

Treatment

Muscle pain usually goes away after a few days. Over-the-counter pain relievers and anti-inflammatory drugs can be used to relieve pain. They are taken orally or applied to the skin over the injured muscle. If the pain in the muscles increases and becomes unbearable, you need to see a doctor. Your doctor may refer you for additional tests (X-rays, MRI or CT scans, blood tests) to rule out other conditions, and recommend treatments and exercises to restore your muscles.

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Muscle pain – treatment, symptoms, causes, diagnosis

Muscle pain (myalgia) is a drawing, sometimes excruciating or spasmodic pain in the muscles : the term myalgia is composed of the Greek words Myos muscle and Algos pain. Muscle pains can be localized both in a certain area of ​​the body, and radiate or be diffuse. In principle, pain can occur in any of the more than 600 muscles in the body.

Muscle pain (myalgia) occurs most often in the area of ​​the shoulders and neck in the back. Approximately 75 percent of adults in Europe suffer from back pain, one way or another having a muscular origin. Muscles are divided into skeletal and smooth. Skeletal muscles include muscles that provide human movement and connect bone structures. Quite often, the pain is caused not by skeletal muscle, but by smooth muscles (for example, problems in the smooth muscle of the heart can be a source of pain in the chest). Smooth muscles are located in the walls of the hollow organs of the body, such as the stomach, bladder, and blood vessels, and play a large role in the normal function of organs. The cardiac muscle, which forms the heart, is responsible for pumping blood throughout the body.

Muscles respond to commands from the brain and nervous system or other stimuli, for example reflexively when performing a neurological examination with a hammer. Muscles contract when stimulated and relax after contraction. Muscles can become a source of pain due to various diseases and conditions, including infections, injuries, autoimmune diseases, neurological and muscle diseases, malignant tumors (cancer), and even after taking certain medications. Muscle pain can also involve ligaments, tendons, and fascia, which are soft tissues that connect muscles, bones, and organs.

The person may feel muscle pain in certain muscles of the body, such as the muscles of the back or muscles of the legs, or the pain may be diffuse in all muscles, such as with the flu. In a patient during an angina attack, retrosternal pain is due to problems in the myocardium. Menstrual pain is pain caused by the smooth muscle of the uterus. Temporary skeletal muscle pain often occurs due to muscle tension due to awkward movement or excessive exercise. This type of pain often affects one or more muscles and is usually sharp and intense. Abstinence from the activity that caused the pain, rest, topical cold, and anti-inflammatory drugs usually help to reduce pain associated with overuse of the muscles. Muscle pain can be caused by serious conditions such as fibromyalgia, infections, or dermatomyositis.

Muscle pain may be a symptom of a serious condition such as a muscle tear or infection. Therefore, you should immediately seek medical help if muscle pain is persistent or worsens.

Not only muscle pain , but any pain is an important signal for the body. Various stimuli can cause pain, such as heat or cold, pressure or shock, as well as electrical stimulation and chemicals. So-called pain receptors are responsible for transmitting these stimulating sensations. Pain receptors are free nerve endings that are located both on the surface in the skin and in depth – in muscles, tendons and ligaments, as well as in various organs. When pain receptors are stimulated, the signal from them goes to the central nervous system, where the signal is analyzed, and a protective response occurs, which is aimed at preventing further damage.

Symptoms

Muscle pain may occur along with other symptoms, which vary depending on the underlying disease. For example, muscle pain that is caused by an injury may be accompanied by bruising and swelling around the injury. Additional symptoms that may accompany muscle pain include:

• Depression
• Diarrhea
• Acute respiratory symptoms (fever, chills, sore throat, fatigue, headache, cough)
• Attention disorder
• Loss of appetite
• Muscle cramps
• Numbness, tingling or burning (so-called paresthesias)
• Trouble walking
• Sleep disorders
• Swelling at the site of injury
• Abrupt weight loss
• Vomiting

Serious symptoms that may indicate a life-threatening condition

In some cases, muscle pain may occur in association with other symptoms that may indicate a serious or life-threatening condition, such as a heart attack (heart attack) or meningitis. Seek immediate medical attention if you experience any of these symptoms:

• Changes in consciousness or attention, such as loss of consciousness or severe impairment of memory
• Changes in mental status, such as impaired perception of the environment
• Chest pain radiating to the arm, shoulder, neck or jaw
• Difficulty breathing, shortness of breath
• Inability to move in any part of the body
• Impairment (loss) of vision
• Lack of urine
• Progressive weakness and numbness
• Convulsive seizure
• Stiff neck with high temperature

Cause of pain

Skeletal muscle pain is most often caused by direct trauma or trauma resulting from muscle strain or muscle strain. Muscle tension occurs when several muscle fibers are damaged, while when a muscle is torn, a large number of muscle fibers are torn. A tear (tear) in the tendon can also lead to muscle pain. Muscles and tendons have the ability to regenerate, but with a severe rupture of a muscle or tendon, prompt restoration of the integrity of the damaged structures is required. Muscle pain can be caused by cramps that occur due to overload or abnormal nerve impulses that lead to excessive muscle contraction. In some cases, muscle pain can be a symptom of a serious or life-threatening condition such as a heart attack, meningitis, or cancer.

Traumatic causes of muscle pain

Muscle pain can be associated with any injury, including:

• Blunt force
• Muscle strain or tear
• Excessive or repetitive movements
• Nerve compression (due to disc herniation, spinal stenosis)

Neuromuscular diseases and conditions

• Amyotrophic lateral sclerosis (ALS, Charcot’s disease) is a severe neuromuscular disease that causes muscle weakness and disability
• Injury to the brain or spinal cord
• Dermatomyositis (a condition characterized by muscle inflammation and skin rash)
• Lyme disease (inflammatory bacterial disease transmitted by ticks)
• Multiple sclerosis (a disease that affects the brain and spinal cord and causes weakness, incoordination, balance and other problems)
• Muscle breakdown (rhabdomyolysis)
• Muscle infections such as abscess
• Parkinson’s disease (brain disease leading to poor movement and coordination)
• Polymyalgia rheumatica (disease characterized by muscle pain and stiffness)
• Polymyositis (inflammation and muscle weakness)
• Stroke

Other possible causes of muscle pain

Many other diseases and conditions can cause muscle pain, including:

• Cancer
• Depression
• Fibromyalgia
• Angina pectoris or myocardial infarction
• Hypothyroidism
• Influenza or other respiratory diseases
• Renal failure
• Electrolyte disorders (impaired levels of potassium or calcium in the blood).
• Pregnancy
• Systemic lupus erythematosus
• Vitamin B12 or vitamin D deficiency

Drugs and substances that can cause muscle pain, include:

• ACE inhibitors (used to lower blood pressure)
• Cocaine
• Statins (cholesterol-lowering drugs)

Questions to help find the cause of muscle pain include:

• Are there other symptoms such as a sore throat or fever?
• Do you feel pain in one specific area or throughout your body?
• How long does this condition last?
• In what parts of the body is the pain localized?
• What reduces pain or increases pain?
• What medications are currently taken or have been taken recently

Potential complications of muscle pain

Complications associated with muscle pain depend on the underlying disease or condition. For example, muscle pain associated with fibromyalgia or degenerative disease can lead to reduced motor activity and related complications. Many skeletal muscle pains, however, respond well to treatment. However, if muscle pain prolonged and associated with a systemic disease, this can lead to the following complications, including:

• Chronic pain
• Immobility and related complications (such as bedsores and thrombosis)
• Persistent pain refractory to treatment
• Muscle atrophy
• Muscle contracture
• Permanent muscle or nerve injury (most commonly due to nerve compression), including paralysis.
• Decreased quality of life

Diagnosis

Diagnosis of muscle pain (myalgia) is primarily based on the history and symptoms. Most muscle pain is associated with muscle tension (eg, due to poor posture or a sedentary lifestyle) or injury (eg, sprains, bruises, or muscle soreness from sports). Instrumental research methods, such as ultrasound or X-ray, CT, MRI, help confirm or differentiate cause of muscle pain .

Medical history (anamnesis).

The doctor will be interested in the type of pain, the location of the pain, and the intensity of the muscle pain. This information can be key to finding out what causes leg pain. Information about the presence of muscle injuries, the presence of bruises, factors that lead to an increase or decrease in muscle pain, or the pain is persistent, for example, with a herniated disc, the time of occurrence of pain (day or night), is very important.

Inspection. A doctor’s examination can look for areas of pain, changes in skin color, range of motion in muscles or joints, muscle strength, local tenderness in the tendon area, or identification of trigger points (for example, fibromyalgia). In addition, reflex activity, sensitivity and other neurological tests are important, which can detect the presence of neurological disorders. The time of occurrence of pain in the muscles is also relevant, as, for example, with osteoporosis or Bechterew’s disease. Alcohol or drug abuse can be a possible cause of muscle pain and information about this is important in understanding the causes of muscle pain. Some medications can also have the side effect of muscle pain.

Laboratory research methods.

Blood tests can determine the presence of an inflammatory process or infections, autoimmune processes; biochemical analyzes allow to determine violations of the functions of internal organs (for example, the liver or kidneys).

Ultrasound examination (ultrasound). This research method allows you to visualize the presence of inflammation of the muscles (myositis), ruptures of muscles, tendons.

Investigations such as CT or MRI are needed to visualize problems in deep muscles where ultrasonography is of little value or where neurological conditions or traumatic injuries need to be visualized. Electrophysiological research methods (EMG or ENMG) allow you to determine the presence of inflammatory or degenerative muscle diseases or impaired conduction along the nerves due to compression of the nerve roots or other neurological diseases.

Muscle biopsy is usually used as the last step in the diagnosis of muscle diseases, and only if there are clear signs of such diseases.

Treatment

Treatment of muscle pain depends on the cause of the symptom. Therefore, the most important factor in determining treatment tactics is an accurate diagnosis. For example, if muscle pain is caused by taking certain drugs, then in such cases it may be enough to stop taking these drugs or replace them with other medicines. Medical treatment for muscle pain can include both NSAIDs or analgesics, and even opiates.

Acute muscle pain

Acute muscle pain after an injury requires rest and unloading, in some cases immobilization. In addition, a good effect in such cases is given by local cooling with ice wrapped in a towel, which reduces swelling, inflammation, and pain. In addition, it is necessary to stop the load that led to muscle pain. It takes a lot of time to treat muscle injuries, since early restoration of normal loads can lead to chronic pain and excessive scarring of muscle tissue, and in severe cases, to the development of ossifying myositis.