How can you alleviate sore muscles after exercise. What are the best practices for preventing muscle soreness. When should you seek medical attention for muscle pain. How long does exercise-induced muscle soreness typically last.

Understanding Exercise-Induced Muscle Soreness

Exercise-induced muscle soreness is a common occurrence for individuals engaging in physical activity, especially when trying new exercises or increasing intensity. This phenomenon is often a sign that muscles are adapting to new challenges, growing stronger, and improving their capacity for future exertion.

Two types of muscle soreness can occur after exercise:

• Acute soreness: Felt immediately after or during exercise
• Delayed-onset muscle soreness (DOMS): Develops 12-72 hours post-exercise

DOMS is particularly noteworthy, as it can peak between 48 to 72 hours after the workout. During this period, muscles undergo repair and strengthening processes, which can result in discomfort lasting for several days.

Effective Relief Techniques for Sore Muscles

Are you experiencing muscle soreness after a workout? Try these proven relief methods:

1. Gentle stretching
2. Muscle massage
3. Adequate rest
4. Ice application to reduce inflammation
5. Heat therapy to increase blood flow
6. Over-the-counter pain medications (e.g., NSAIDs like ibuprofen)
7. Topical creams and gels containing menthol or capsaicin

These techniques can help alleviate discomfort and promote faster recovery. However, it’s important to note that complete avoidance of muscle soreness is not possible or desirable, as it’s an integral part of the muscle strengthening process.

Preventive Measures to Minimize Muscle Soreness

While some degree of muscle soreness is inevitable, there are steps you can take to minimize its intensity and duration:

Proper Warm-up

Warming up your muscles before exercise is crucial. Research indicates that dynamic warm-ups may be more effective than static stretching. Incorporate light versions of your planned exercises, such as slow jogging, jumping rope, or lifting light weights, to increase blood flow to the muscles.

Hydration

Proper hydration is essential for optimal muscle function and recovery. Water helps regulate body temperature, lubricates joints, and transports nutrients. Inadequate hydration can lead to muscle cramps, fatigue, and dizziness.

Gradual Progression

Avoid pushing yourself too hard too soon. Gradually increase the intensity and duration of your workouts to allow your muscles time to adapt. This approach reduces the risk of excessive soreness and injury.

Correct Technique

Using proper form during exercises is crucial for preventing muscle strain and injury. If you’re unsure about the correct technique, consider seeking guidance from a qualified trainer or instructor.

Cool-down and Stretching

Post-workout stretching helps circulate blood away from the muscles and back to the heart, aiding in recovery. Muscles are more flexible when warm, making the post-exercise period ideal for stretching.

The Role of Rest and Recovery in Muscle Soreness Management

Is complete rest necessary when experiencing muscle soreness? Contrary to popular belief, limited activity can actually aid in recovery. While it’s important to avoid intense workouts targeting the same muscle groups for about 48 hours, light exercise can be beneficial. For instance, if you’re sore from running, a gentle walk or bike ride in the following days can help alleviate discomfort and promote recovery.

Complete immobilization is not recommended, as it can lead to muscle stiffness and prolong the recovery process. The key is to find a balance between rest and light activity that allows your muscles to recover without becoming overly stiff or weak.

Recognizing the Difference Between Soreness and Injury

How can you differentiate between normal muscle soreness and a potential injury? While some discomfort is expected after exercise, certain signs may indicate a more serious issue:

• Pain that lasts more than a week
• Unbearable pain that restricts movement
• Pain that worsens with exercise
• Pain accompanied by dizziness or breathing difficulties
• Redness, swelling, or unusual warmth in the affected area
• Pain in joints, bones, or tendons rather than muscles

If you experience any of these symptoms, it’s advisable to consult a healthcare professional for proper evaluation and treatment.

The RICE Method for Treating Potential Strains or Sprains

In cases where you suspect a strain or sprain, the RICE method can be an effective first-line treatment:

• Rest: Allow the injured area to rest, either partially or completely, depending on the severity.
• Ice: Apply ice packs or ice baths to reduce swelling, pain, and bruising for up to 3 days post-injury.
• Compression: Wrap the injury to minimize swelling and bruising for up to a week.
• Elevation: Keep the injured area elevated at or above heart level for 2-3 hours daily to prevent swelling and reduce bruising.

This approach can help manage minor injuries and promote faster healing. However, if symptoms persist or worsen, seeking medical attention is crucial.

When to Seek Medical Attention for Muscle Pain

While most cases of exercise-induced muscle soreness resolve on their own, certain situations warrant professional medical evaluation. Consider consulting a healthcare provider if:

• Muscle soreness persists for more than a week
• Pain is severe and significantly limits mobility
• Discomfort intensifies with continued exercise
• You experience dizziness or breathing difficulties alongside muscle pain
• There’s noticeable redness, swelling, or unusual warmth in the affected muscles
• The RICE method fails to provide relief
• Pain is localized in joints, bones, or tendons rather than muscles

These symptoms may indicate a more serious condition that requires professional diagnosis and treatment.

Nutrition and Supplementation for Muscle Recovery

Can dietary choices influence muscle soreness and recovery? Indeed, nutrition plays a crucial role in muscle repair and growth. Consider incorporating these elements into your diet:

Protein

Adequate protein intake is essential for muscle repair and growth. Aim to consume high-quality protein sources such as lean meats, fish, eggs, and plant-based options like legumes and tofu.

Antioxidants

Foods rich in antioxidants, such as berries, leafy greens, and nuts, can help reduce inflammation and oxidative stress associated with intense exercise.

Omega-3 Fatty Acids

These healthy fats, found in fish, flaxseeds, and walnuts, have anti-inflammatory properties that may help alleviate muscle soreness.

Hydration

Proper hydration before, during, and after exercise is crucial for optimal muscle function and recovery. Water helps transport nutrients to muscles and removes waste products.

Supplements

While a balanced diet should be the primary focus, certain supplements may aid in muscle recovery:

• Branched-chain amino acids (BCAAs)
• Creatine
• Tart cherry juice
• Curcumin

It’s important to consult with a healthcare professional or registered dietitian before starting any new supplement regimen, as individual needs may vary.

The Psychology of Muscle Soreness and Exercise Adherence

How does muscle soreness impact exercise motivation and adherence? The relationship between post-exercise discomfort and long-term exercise commitment is complex and varies among individuals.

For some, muscle soreness serves as a tangible sign of progress, reinforcing their commitment to fitness. These individuals may view soreness as a positive indicator that their workouts are effective, leading to increased motivation.

Conversely, others may find persistent muscle soreness discouraging, potentially leading to decreased exercise frequency or intensity. This negative association can hinder long-term adherence to fitness routines.

To maintain motivation and consistency in the face of muscle soreness:

• Set realistic expectations about post-exercise discomfort
• Focus on gradual progress rather than pushing to the point of extreme soreness
• Celebrate non-soreness related achievements, such as improved endurance or strength gains
• Vary workout routines to prevent monotony and excessive strain on specific muscle groups
• Practice proper recovery techniques to minimize prolonged discomfort

By understanding the psychological impact of muscle soreness and implementing strategies to manage it effectively, individuals can maintain a positive relationship with exercise and achieve long-term fitness goals.

Advanced Techniques for Muscle Recovery and Performance Enhancement

As fitness enthusiasts and athletes seek to optimize their performance and recovery, several advanced techniques have gained popularity. While these methods may offer benefits, it’s important to approach them with caution and, when appropriate, under professional guidance.

Foam Rolling and Self-Myofascial Release

Foam rolling involves using a cylindrical foam tool to apply pressure to muscle groups, potentially helping to:

• Increase blood flow to muscles
• Reduce muscle tension and knots
• Improve range of motion
• Accelerate recovery

While many find foam rolling beneficial, the scientific evidence supporting its efficacy is mixed. It’s generally considered safe when used correctly, but individuals with certain health conditions should consult a healthcare provider before incorporating it into their routine.

Compression Garments

Compression clothing, such as tight-fitting sleeves or leggings, is designed to apply pressure to muscles during and after exercise. Potential benefits include:

• Reduced muscle oscillation during activity
• Improved blood flow and oxygen delivery to muscles
• Decreased post-exercise swelling and soreness

While some studies suggest positive effects, more research is needed to fully understand the impact of compression garments on muscle recovery and performance.

Cryotherapy

Whole-body cryotherapy involves brief exposure to extremely cold temperatures, typically in a specialized chamber. Proponents claim it can:

• Reduce inflammation
• Alleviate muscle soreness
• Improve recovery time

However, the scientific evidence supporting these claims is limited, and the practice carries potential risks. It’s crucial to undergo cryotherapy only under professional supervision and after consulting with a healthcare provider.

Electrical Muscle Stimulation (EMS)

EMS devices deliver low-level electrical currents to muscles, potentially offering benefits such as:

• Improved muscle strength and endurance
• Enhanced recovery through increased blood flow
• Pain relief

While EMS has shown promise in certain applications, its effectiveness for general fitness and recovery purposes requires further study. Users should ensure proper technique and consult with a healthcare professional, especially if they have underlying health conditions.

Mindfulness and Meditation

Mental techniques can play a significant role in managing muscle soreness and enhancing overall recovery. Practices such as mindfulness meditation may help by:

• Reducing perceived pain intensity
• Lowering stress levels, which can impact physical recovery
• Improving sleep quality, a crucial factor in muscle repair

Incorporating mindfulness practices into a recovery routine can complement physical strategies and contribute to overall well-being.

The Future of Muscle Soreness Management: Emerging Research and Technologies

As our understanding of exercise physiology and recovery mechanisms continues to evolve, new approaches to managing muscle soreness are emerging. Researchers and fitness professionals are exploring innovative strategies to enhance recovery and minimize discomfort without compromising the benefits of exercise.

Genetic Testing for Personalized Recovery Plans

Advances in genetic testing may soon allow for highly personalized recovery strategies based on an individual’s genetic predisposition to muscle damage and inflammation. This could lead to tailored nutrition, supplementation, and exercise protocols that optimize recovery while minimizing excessive soreness.

Wearable Technology for Real-Time Monitoring

The development of sophisticated wearable devices capable of tracking muscle fatigue, hydration levels, and other physiological markers in real-time could revolutionize how we approach exercise and recovery. These technologies may provide instant feedback, allowing users to adjust their workouts and recovery strategies on the fly to prevent excessive muscle damage and optimize performance.

Nanotechnology in Recovery Products

Researchers are exploring the potential of nanotechnology in developing advanced recovery products. This could include:

• Smart fabrics that adapt to body temperature and muscle activity
• Nano-enhanced topical treatments for targeted pain relief and inflammation reduction
• Ingestible nanosensors for internal monitoring of muscle health and recovery status

While many of these technologies are still in early stages of development, they represent exciting possibilities for the future of muscle soreness management and overall athletic performance enhancement.

Artificial Intelligence in Exercise Programming

AI-driven exercise programming could help individuals optimize their workouts to achieve desired results while minimizing unnecessary muscle soreness. By analyzing vast amounts of data on exercise responses and recovery patterns, AI systems could create highly effective, personalized training plans that balance progress with appropriate recovery periods.

Regenerative Medicine Approaches

Advancements in regenerative medicine, such as stem cell therapy and growth factor treatments, may offer new possibilities for accelerating muscle repair and reducing soreness. While currently primarily used in medical settings for injury treatment, future applications could extend to enhancing normal muscle recovery processes in healthy individuals.

As these emerging technologies and research areas continue to develop, it’s important to approach them with a critical eye and consult with healthcare professionals before incorporating new recovery methods into your routine. The future of muscle soreness management looks promising, with potential for more effective, personalized strategies to support athletic performance and overall well-being.

Sore Muscles from Exercise – familydoctor.org

Exercise is an important part of a healthy, active lifestyle. It improves your heart and lungs and builds strong bones and muscles. However, exercise can cause sore muscles. This is common if you try a new exercise or increase your intensity. You may use new muscles, strain your muscles, or get small tears in your muscle fibers. These are signs that your muscles are trying to respond to this new exercise, grow, and get stronger.

Path to improved health

Your muscles may get sore right away. This is known as acute soreness. You may feel them ache or tighten up about 12 hours after you exercise. In some cases, the discomfort may peak 48 to 72 hours afterward. This is called delayed-onset muscle soreness. During this time, your muscles repair and strengthen themselves. Sore muscle pain can improve quickly or last several days.

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. Even a warm bath or shower can help.
• Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).
• OTC creams and gels (brand names: IcyHot and Aspercreme) that contain menthol or capsaicin can ease muscle soreness.

Unfortunately, you can’t avoid sore muscles. It’s part of getting stronger and healthier. There are some things you can do to help lessen the amount of soreness.

• Warm up.Studies show that warming up your muscles before exercise may be better than stretching them. It wakes up your muscles by increasing blood flow to them. To warm up, do light versions of certain exercises. These include slow jogging or biking, jumping rope, or lifting light weights.
• Drink water.Water helps control your body temperature, loosen your joints, and transport nutrients to create energy. Without water, your body will struggle to perform at its highest level. You may have muscle cramps, fatigue, dizziness, or more serious symptoms.
• Limited rest.Wait about 48 hours before working the same muscle groups in the same way (with the same intensity or for as long). Limited or lighter exercise of the same muscles can actually help. For example, if you were sore after running, a light walk or bike ride the next few days can help. Avoid complete rest and immobilization.
• Use proper technique. Doing exercises the right way helps protect you from muscle strain or injury. If you belong to a gym or health club, ask a trainer or instructor for help. They can show you the proper way to lift weights and use the machines and equipment.
• Cool down.It’s important to stretch after you work out. Your muscles are relaxed and more flexible when they’re warm. Stretching also circulates blood away from your muscles and back to your heart to aid in recovery.
• Stay within your limits.You may be tempted to push yourself but remember to progress slowly with exercise. Over time, you can increase the amount of weight you lift or the length of time you run. If you try to increase too soon, you may injure yourself.

Things to consider

Sore muscles are normal. They grow back strong and are able to work at a higher level of intensity for a longer time. However, be careful that you don’t injure your muscles, tendons, or joints. Pain closer to the joint may be a signal of a more serious injury.

If you think you have a strain or a sprain, try the RICE approach.

• You may need to rest the injury all or part of the way. It will depend on how bad it is.
• Use ice packs, ice slush baths, or ice massages. These can decrease your swelling, pain, bruising, and muscle spasms. You can use ice for up to 3 days after the injury.
• You can wrap your injury to reduce swelling and bruising. Keep it wrapped for up to a week after the injury.
• Raise your injury at or above your heart. This helps prevent swelling and reduces bruising. Keep it elevated for 2 to 3 hours a day, if possible.

Contact your doctor or seek care if:

• Your muscle soreness lasts for more than a week.
• Your pain is unbearable and prevents you from moving.
• Your pain gets worse with exercise.
• Your pain causes dizziness or trouble breathing.
• You notice redness, swelling, or warmth in the sore muscles.
• The RICE treatment doesn’t work.
• You feel pain in the joint, over the bones, or in the tendons.

Questions for your doctor

• How long will it take for my muscles to feel better?
• Are there certain exercises that are more likely to cause muscle soreness?
• How does a sore muscle feel different from an injury?
• If I use a muscle while it’s sore, am I at risk for injuring it?
• How do I know my pain is not from something more serious?

Resources

American College of Sports Medicine: Delayed Onset Muscle Soreness

Copyright © American Academy of Family Physicians

This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

How to Fix Sore Muscles: Quick Relief Tips

Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness can range from barely noticeable to extremely painful.

Why Do Our Muscles Get Sore in the First Place?

Muscle soreness after exercise (also referred to as delayed-onset muscle soreness, or DOMS) signals that you caused damage to your muscle tissue, according to the American College of Sports Medicine. When this damage, or micro-tearing, happens, your body initiates the repair process by triggering inflammation at the injured site, explains Shawn Arent, PhD, CSCS, a professor and the chair in the department of exercise science at the University of South Carolina in Columbia and the director of its sports science lab.

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Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr. Arent explains.

While you create a little bit of damage every time you exercise, certain types of workouts are notorious for higher levels of damage and — by extension — soreness. In particular, any workout that’s new to you, more intense than usual, or involves a lot of eccentric movements will likely cause more damage and soreness than other types of workouts.

RELATED: What You Should Know About Strength Training

It’s the eccentric, or lengthening muscle, contractions that are causing the soreness, says Jan Schroeder, PhD, a professor in the department of kinesiology at California State University in Long Beach. Think: walking or jogging down a hill, or the lowering motion during a biceps curl or chest press. Your muscles typically sustain greater damage during these types of movements than during concentric exercises (ones where your muscle is working as it is shortening). Muscles face a lot of stress during both types of movement, but fewer muscle fibers get recruited to carry out eccentric contractions versus concentric ones (such as curling a dumbbell or pressing weight overhead), according to a review published in the May 2019 issue of Frontiers in Physiology.

Some Muscle Soreness Is a Good Thing, but It Shouldn’t Last for Too Long

Torn, inflamed muscles sound bad — and we certainly want to minimize inflammation in our normal daily lives, because past research has shown chronic inflammation contributes to many chronic diseases — but some degree of inflammation can be an important signal for muscle growth and repair, according to Arent. If you help your muscles recover from the damage, they’ll likely grow back bigger and stronger, “so it’s not so much that we don’t want inflammation to occur, but we want to get it under control as soon as possible,” Arent says.

RELATED: The Best Exercises for Stronger Abs

And you probably want the soreness to go away so you can get back to moving and living pain-free.

RELATED: The Best Exercises for a Stronger Back

Keep in mind that you don’t have to be sore after a workout in order for it to be effective. Soreness means damage, and damage is fine in small doses, but you don’t have to create soreness-inducing damage every time you work out. “That shouldn’t be your goal,” Dr. Schroeder says. “You don’t have to be sore to know you had a good workout.”

Does Warming Up Lessen Post-Workout Muscle Soreness?

You may have heard that stretching can help prevent injury and soreness. But stretching your muscles before you exercise is probably not a good idea. “I’m not a fan of stretching before you start training,” Arent says.

A Cochrane review of 12 studies that looked at how stretching before or after a workout affected later muscle soreness consistently found that stretching did not have an effect on muscle soreness within a week after a workout.

Some evidence suggests that a dynamic warmup immediately before a workout could reduce muscle soreness up to two days later, but the reduction in soreness seen in the research has been very small.

6 Things You Can You Do During and After Your Workout to Ease Muscle Soreness

While there aren’t any instant solutions — your muscles just need time to heal — there are some strategies you can use to ease soreness and aid recovery. Here’s what you should know.

1. During and After Your Workout: Hydrate

It might sound obvious, but staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system, which eases inflammation, flushes out waste products, and delivers nutrients to your muscles, Arent says.

The trouble is, it can be tricky to know if and when you’re dehydrated, as you’ll probably reach dehydration before thirst hits, according to Schroeder. The color of your urine provides a good indication: Medium or dark yellow signals dehydration, whereas pale yellow means you’re hydrated.

Just be aware that taking vitamin supplements may cause your urine to look darker than usual. Who will be affected, and by what types of vitamin supplements? That’s hard to say. “Everybody’s different,” Schroeder says.

2. Immediately After Your Workout, Use a Foam Roller (Self-Myofascial Release) or Massage Gun

Self-myofascial release (SMR) is a technique used to release tension in muscles and connective tissues (foam rollers, lacrosse balls, and massage sticks are common SMR tools), helping to move the fluids that accumulate in the muscle after exercise.

A review published in November 2015 in the International Journal of Sports Physical Therapy found that foam rolling may help increase range of motion and reduce DOMS. Foam rolling, as well as other types of massage, increases circulation to deliver more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness, Arent explains.

If you’re interested in trying a foam roller, look for a softer version to begin with. Firmer foam rollers allow you to apply more pressure, but they can be intense if you’re unaccustomed to them. Lacrosse balls can also be handy tools to keep around, as they’re ideal for smoothing out hard-to-reach spots, like the glutes, lats, calves, and the illiotibial (IT) bands, Arent notes.

Massage guns (also called “percussive massage treatment” or “vibration therapy”) are another popular tool to promote post-workout muscle recovery.

“Percussive self-massage devices work similarly to massage in general,” Arent says. These handheld machines deliver rapid vibrations that, when placed on your muscles, can help promote blood flow to that area. Many massage guns come with attachments of various shapes and sizes to better target different-size muscle groups.

According to Leada Malek, DPT, CSCS, a board-certified sports specialist in San Francisco, few studies have examined the effectiveness of massage guns specifically, but massage guns may combine two elements that have been backed by science: conventional massage and vibration therapy. For example, past research has found that both methods are equally effective in preventing DOMS.

If you’re interested in using a massage gun post-workout, Dr. Malek suggests finding an area that feels tight and lightly sweeping over the belly of the muscle. “Add pressure as tolerated, but not too aggressively,” she says. The Hospital for Special Surgery recommends doing three to five sweeps over one area at a time. Take care not to spend too long in one spot or you risk irritating the muscle.

RELATED: Everything You Need to Know About Massage Guns

3. Eat Within a Half Hour After an Intense Workout

By feeding your muscles the nutrients they need to repair and grow back stronger, you may be able to speed up the recovery process, Arent says.

He suggests kick-starting your recovery by making sure to get 20 to 40 grams (g) of protein and 20 to 40 g of carbs into your system within 30 minutes of an intense or long workout (one that is 60 minutes or longer). (A serving of Greek yogurt with a handful of berries and a tablespoon of honey is one snack option.)

Protein is important for the amino acids needed to rebuild your muscles, while carbohydrates play a starring role in replenishing the fuel stores your muscles used up during your workout, according to a position paper on nutrient timing published in 2017 in the Journal of the International Society of Sports Nutrition.

But don’t stop at the post-workout snack; you won’t help your muscles recover if you go hungry or skimp on nutritious foods the rest of the day, Arent notes. Prioritize meals and be sure to keep your daily protein intake fairly consistent so your tissues are fed a steady stream of amino acids throughout the day. Recommendations vary, but the International Society of Sports Nutrition advises 1.4 to 2 g of protein per kilogram (kg) of body weight every day if you’re active, with the doses spread out evenly every three to four hours. That means if you weigh 150 pounds, you’ll need approximately 95 to 136 g of protein every day.

Fruits, vegetables, and legumes are also key for giving your body vitamins and minerals — like vitamin C and zinc — that promote healing, according to the Academy of Nutrition and Dietetics.

RELATED: What to Eat Before, During, and After Your Workout

4. Later On: Sleep

Sleep is critical for many reasons, but it’s also one of the most important components of exercise recovery, Arent says. “It may not seem like it has an immediate effect on [muscle soreness], but it can be useful for sure,” he adds.

Non–rapid eye movement (NREM) sleep, for example, increases protein synthesis (the creation of new proteins), which is needed to repair damaged muscles, according to a review in Sports Medicine.

So, the post-workout phase is no time to skimp on shut-eye. Aim to score at least seven hours of sleep, as recommended by the National Sleep Foundation.

RELATED: How Much Sleep Do You Really Need Each Night?

5. The Day After a Tough Workout, Do Light Exercise

Sore muscles need to rest, but that doesn’t mean it’s best to kick your feet up and spend the day on the couch. Try to get some gentle movement through activities like restorative yoga; an easy walk, swim, or cycle; or even light resistance training. The key is to avoid doing another intense workout using the same muscle groups on consecutive days. On an effort scale of 0 to 10 (where 10 is maximum intensity), aim for an effort level of 3, Schroeder says. You want to get blood moving to the sore muscles to deliver oxygen and nutrients needed for repair — without causing more damage to the muscle tissues.

RELATED: Everything You Need to Know About Low-Intensity Steady-State (LISS) Cardio

6. You May Want to Steer Clear of NSAIDs

Though you may be tempted to pop a painkiller and call it a day, Arent warns that in doing so you may sacrifice key parts of the muscle rebuilding process. Nonsteroidal anti-inflammatory drugs (NSAIDs) like Advil (ibuprofen) and Aleve (naproxen) may ease pain associated with muscle soreness, but they may also prevent your muscles from growing back bigger and stronger. A small study published in the August 2017 issue of Acta Physiologica found that taking the maximum dosage of over-the-counter ibuprofen stalled progress during an eight-week resistance training program geared toward building muscle and strength in young adults.

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Why the body aches and what to do to feel better

Likbez

Health

October 3, 2022

The reasons can be different, and sometimes an ambulance is indispensable.

You can listen to the article. If it’s more convenient for you, turn on the podcast.

What is “body aches” from a medical point of view

Aches are mild dull pain. There is a stable expression “breaking bones”, but usually they also mean muscles and joints all over the body at once.

Pain in the bones is otherwise called ossalgia, in the muscles – myalgia, and in the joints – arthralgia. In some conditions, they occur all together, in other cases – separately. These are non-specific symptoms, that is, they occur with different diseases, so it is impossible to make a diagnosis based on only one sign.

Causes of body aches and fever

Most often, the body aches with fever due to infections. When viruses or bacteria enter the body, the immune system sends white blood cells to fight. They produce various substances that kill the invaders. There is inflammation, because of which literally everything hurts.

There are usually other symptoms:

• chills;
• weakness;
• drowsiness;
• runny nose;
• cough.

So from the point of view of the body, aches are good. It shows that the immune system fights the disease. At the same time, chills increase this pain, because the muscles “tremble”, contract strongly and overwork.

Aches in the bones and muscles also occur with various poisonings, such as drugs, heavy metals, poisons. At the same time, the temperature may also rise.

Why body and bones aches without fever

Body aches without fever often occur in healthy people. For example, after an intense workout, sleeping in an uncomfortable position or nervous strain.

In more severe cases, this symptom may be due to chronic diseases, such as arthritis, lupus erythematosus, hypothyroidism, diabetes, malignant tumors, or chemotherapy.

When should you call an ambulance?0003

• appeared after a tick bite;
• accompanied by severe swelling or redness of the skin;
• occurred with rash.

Medical attention is required to avoid missing a deadly condition.

What to do if the body aches

It all depends on the cause of the violation. If you do not have the dangerous symptoms listed above, but the condition is still bothering you, contact your therapist. He will find out what caused the aches in the body, and prescribe treatment.

If you are sure that the discomfort is related to, for example, a common cold or an uncomfortable posture, try to relieve the pain yourself. For this, such methods are suitable.

Stay hydrated

Some illnesses that cause body aches also cause dehydration. For example, it is the flu, acute intestinal infections or poisoning. But the fluid is important for the normal functioning of the body, without it it will be more difficult for him to fight. Therefore, try to drink more pure water, tea, broths or pharmaceutical solutions of electrolytes.

Warm up your muscles

This advice is only suitable if there is no high temperature. Warmth helps to relax the muscles, so a warm (not hot!) bath or shower will help. You can also lie down under a blanket or attach a heating pad to your body. It is important not to overdo it so that it doesn’t get worse, so it’s better not to fall asleep with a heating pad.

Rest

When the body is fighting disease or recovering, it gets more tired, so it needs more rest and sleep. Sometimes other symptoms can interfere with sleep, but still try to spend as much time in bed as possible.

Bring down the temperature

Although the fever helps to fight infections, the state of health worsens greatly. Fever, aches, and chills are often associated, so to make it easier to bear the disease, you can bring down the temperature. For example, take a cool bath for this, do not wrap yourself up, drink an antipyretic.

Take over-the-counter pain relievers if needed.

Non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or paracetamol, reduce the production of substances that are responsible for inflammation, and therefore help with body aches. In addition, they reduce the temperature if it is an infection. But you should not abuse the drugs: you can take them no more often than indicated in the instructions.

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  Author, editor and medical expert – Klimovich Elina Valerievna.

  Editor and medical expert – Harutyunyan Mariam Harutyunovna

  Number of views: 542 054

  Last update date: 06/27/2023

  Average reading time: 9 minutes

  Content:

  Causes of muscle pain
  Muscle fatigue
  Physical activity
  Injuries
  Muscle inflammation
  Diseases of the spine and joints
  Stress
  SARS and flu
  Other causes
  Features of myalgia
  Diagnosis of muscle pain
  Methods of myalgia treatment

  Our whole life is in motion, and movement involves the work of about 400 skeletal muscles ¹ , which, moreover, make up 40-45% of body weight ³ . Therefore, it is not surprising that every person repeatedly experiences muscle pain and discomfort in different parts of the body – neck, back, lower back and limbs during their life ¹ .

  Muscle pain, or, scientifically, myalgia ⁵ , periodically occurs in 54% of women and 45% of men of working age – from 27 to 50 years, but such a complaint is not uncommon even in children ¹ . Myalgia may be mild or very severe, intolerable ¹ , depending on its cause.

  Causes of muscle pain

  Due to the large number of nerve endings, muscle tissue is sensitive to any damage or irritation. In response, it secretes substances that stimulate pain ^4.5 . There are a lot of factors that provoke muscle irritation. We will describe the most common below.

  Muscle fatigue

  In our technological age, many are gradually forming a new “bad habit”. Spending most of the day in front of a computer screen or holding mobile gadgets in our hands, we may not even notice that we are sitting in a completely uncomfortable and unnatural position. Especially “goes” to the muscles of the shoulder girdle, neck, back and right arm, which is constantly on the computer mouse of office workers ¹ . Prolonged stay in one position or stereotypical movements can lead to overstrain of the muscles involved in the work, which we feel as soreness ¹ .

  Exercise

  Body aches after exercise can occur in both untrained people and professional athletes ⁸ . And the cause of discomfort is the accumulation of under-oxidized metabolic products in muscle cells, in particular, pain is caused by an excessive amount of lactic acid (lactate) ² . Less commonly, a microtrauma becomes the cause, but this can only be observed if the training rules are violated ⁸ .

  Muscle soreness due to fatigue does not occur immediately, but after a few hours or within 1-2 days after training or unusual physical activity and disappears within a week ⁸ .

  Injuries

  Severe pain can be caused by tearing of muscle fibers and tendons. This usually happens if the load is excessive, and the muscles are not prepared for it ¹ . However, they can also be damaged by sudden movements ³ . In contrast to the “ache” in case of muscle overwork, pain due to injury occurs immediately, at the peak of the load ³ .

  It should be remembered that even a small but untreated injury can cause even more pronounced sprain ³ . Therefore, if you experience pain during exercise, be sure to consult a doctor to rule out a serious injury.

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  Inflammation of muscles

  Inflammation in muscle tissue (myositis) can occur due to hypothermia, infection or accumulation of toxic substances ^16.17 . Sometimes inflammation is limited to one muscle group. When muscles ache all over the body, this can be a sign of autoimmune diseases and other serious illnesses ⁷ .

  Diseases of the spine and joints

  Muscles respond to dysfunction of the joints associated with them ⁴ and vertebrae ⁵ . Therefore, myalgia is one of the symptoms of diseases of the spine ^{5. 11} and joints of the extremities ⁴ . For example, with osteochondrosis or scoliosis (curvature of the spine), pain in the neck, chest or lower back is associated with overstrain of the paravertebral muscles ^5.11 . And in advanced cases, when the vertebrae compresses the nerve root coming out of the spinal cord, the pain can “radiate” to the arm or leg ¹¹ .

  Often, myalgia in osteochondrosis is combined with a feeling of numbness or “crawling”. At the moment of acute pain, the person freezes, taking a forced position ¹¹ .

  Stress

  Prolonged emotional stress affects the activity of brain regions involved in pain control. No muscle damage can be detected, but nevertheless, the person complains of discomfort or soreness, which is most often chronic ¹¹ .

  ARVI and influenza

  Aches in muscles and joints with colds and flu ⁹ – the result of exposure to muscle receptors of bacteria, viruses and substances that are formed in tissues during infection ¹⁰ . Simultaneously with muscle pain, body temperature usually rises and symptoms of damage to various parts of the respiratory tract occur: runny nose, cough and sore throat ⁹ .

  Other causes

  Almost any disease of the internal organs can lead to myalgia ¹¹ . When any organ is affected, it creates pain impulses, which are partially transmitted to the muscles located nearby ¹¹ .

  Myalgia can also be caused by:

  • endocrine diseases, for example, deficiency of thyroid hormones ^16.7 ;
  • vascular pathologies that disrupt the nutrition of the muscles of the limbs ^15.16 ;
  • chronic fatigue syndrome ⁷ ;
  • imbalance of trace elements in the body ¹⁶ ;
  • taking cholesterol-lowering drugs ¹² .

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  Features of myalgia

  Muscle pain, usually deep ⁶ . Acute myalgia is protective in nature, because it causes reactions aimed at eliminating the damaging factor ¹¹ . Such reactions include, for example, muscle spasm ⁴ . But despite the protective nature, there is almost always a risk that the pain will become chronic ¹¹ . There are 2 main causes of chronicity:

  • Hypersensitivity. In response to irritation, substances are released in the muscle that support inflammation. They further irritate the pain receptors in the muscles. In response to frequent signals, the central nervous system lowers the pain threshold, so we can feel pain in the muscle even if it is not strongly irritated ¹¹ .
  • Spasm. When pain and spasm persist, a “vicious circle” is formed: pain causes spasm, and spasm maintains pain ^{1.5, 11} .

  Diagnosis of muscle pain

  Determining the cause of myalgia is not always easy. Only a doctor can understand the causes and choose a treatment that helps get rid of the disturbing symptoms or alleviate them. To find out the cause of myalgia, the doctor conducts a comprehensive examination, including a neurological one, prescribes laboratory tests, ultrasound, computed tomography and other research methods ³ .

  Myalgia is treated by different specialists. Depending on its cause, a traumatologist, rheumatologist, neurologist or endocrinologist can help you.

  Treatments for myalgia

  Treatment of muscle pain includes non-drug and drug treatments ^5.13 . In each case, the doctor selects individual methods of therapy.

  One of the main tasks is pain relief ^5.13 . In the fight against pain, doctors are guided by the “pain ladder” developed by the World Health Organization (WHO). It recommends the use of non-steroidal anti-inflammatory drugs (NSAIDs) as the first step or step in the treatment of mild to moderate pain ⁶ such as MOTRIN® ¹⁴ . The drug is approved for use by adults and adolescents over 15 years of age ¹⁴ .

  The active substance of MOTRIN® – naproxen – has analgesic, anti-inflammatory and antipyretic effects. The drug can be used as part of a complex treatment of mild to moderate muscle pain associated with trauma, inflammation and diseases of the musculoskeletal system ¹⁴ . One dose of MOTRIN® is enough for up to 12 hours ¹⁴ . The drug can be used up to 5 days ¹⁴ .

  It is imperative that you consult your doctor, since symptomatic treatment and taking painkillers do not replace the main treatment of the disease ⁵ . If acute pain persists, your doctor may use other methods of pain relief ¹³ .

  Non-drug treatments for myalgia include ¹³ :

  • manual therapy;
  • massage;
  • acupuncture;
  • transcutaneous electrical stimulation;
  • post-isometric relaxation;
  • physiotherapy exercises.

  These treatments aim to relax tight muscles and relieve the spasm that causes pain, breaking the vicious circle ¹³ .

  Myalgia can disrupt the usual rhythm of life, interfere with work and rest.