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October 21 2021 7:54 PM ˚

How to prevent soreness

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(Photo: Flickr)
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Almost everyone has experienced being sore at one point or another. Whether it be from working out or taking those long flights of stairs, you wake up the next morning and your muscles are aching. For the physically unfit, muscle soreness can be quite frequent. A lack of regular exercise will make your muscles feel overexerted after seemingly menial tasks. Understanding what soreness is can help reduce instances and potentially prevent it entirely.اضافة اعلان

Common types of muscle soreness

Muscle soreness may typically be divided into three, relatively distinct categories. First is typical mild muscle soreness. This type of soreness is generally the most common and can result from mild exercise or overexertion that is not typical in your lifestyle such as climbing a long flight of stairs. The exact cause of pain in this category is debatable but it is commonly accepted to be due to micro trauma to muscle fibers and the buildup of lactic acid.

Lactic acid is a biochemical produced in your body as a result of anaerobic exercise. What this means is that during steady exertion, the oxygen supply to the muscles may become restricted. When there is a lack of oxygen to the muscles, an alternative to supply the muscles with energy must be introduced. This alternative produces lactic acid as a byproduct.

When lactic acid is built up in muscles, it results in a disruption of the normal physiology of the muscles. Additionally, lactic acid is believed to be the source of the “burning” sensation during exercise. This type of soreness is considered good, as it causes no real impairment to the muscles and generally lasts up to three days. If the exercise becomes regular, the muscles will adapt to the new regimen and increase blood flow to the muscles. As a result, this type of soreness will no longer occur.

The second type of muscle soreness, called delayed onset muscle soreness (DOMS), is more severe in nature. DOMS may occur as a result of intense, unfamiliar exercise. This type of soreness can be seen in people who weightlift for the first time. This type of soreness is unique in that the soreness is typically felt most after 48 hours and resolves itself after a few days to a week. The cause of soreness is attributed to mild muscle damage and inflammation or swelling. DOMS may be slightly debilitating, as the damage may prevent full muscular contraction resulting in stiffness.

The third and final type of muscle soreness is the most extreme and incapacitating. This type is called injury-type muscle soreness and, as the name implies, is the result of injury to the muscle tissue and potentially other connective tissue. The pain felt from the injury is often felt almost immediately and is characterized as a sharp pain. Depending on the tissue involved and the severity of the injury, recovery may be a lengthy process.

How to get rid of muscle soreness

Ultimately, muscle soreness stems from muscle damage, whether on a micro level or a macro level. The tissues of the muscle need to heal and that may take time. Fortunately, there are methods that can help expediate the process and prevent future incidences.

For mild muscle sores, the key is reducing the buildup of lactic acid within the muscles. Remaining hydrated before, during, and after exercise is crucial. Doing do helps increase blood flow, which helps your body flush out byproducts that result from exercise, particularly lactic acid.

A balance between rest and exercise is also important. Rest gives your muscles time to repair themselves. Planning a day of rest is recommended when exercising regularly, but it’s important to incorporate basic movement of the muscles via stretches and light rotations into the rest day.

Breathing is also important. By inhaling through the nose and exhaling through the mouth during breath exercises, you sufficiently oxygenate the blood, which can then be delivered to areas of high demand.

Stretching and light warm-ups also help reduce muscle soreness from occurring. Incorporating these routines into your daily life and prior to exercise help improve circulation. Additionally, supplements such as magnesium or drinking orange juice before workouts may reduce instances of muscle soreness, but it is recommended to speak to your local fitness trainer or doctor prior to incorporating them into your meals.

DOMS is similar to mild sores, in that blood circulation improves recovery. The main emphasis of circulation is focused on distributing nutrients to muscles as opposed to removing lactic acid build up. More specific to DOMS is the alternative of massage therapy. When done within two hours of exercise, the pressure applied is believed to reduce neutrophil migration, which is a key component of inflammatory response.

This message can be done by rolling the muscles with your hands, or more effectively with tools and devices designed for messaging. Common devices include foam rollers which can be found online at Ubuy.jo at varying prices. Commonly used machines are muscle massaging guns, which can be found at DNA in Amman but are more costly.

With muscle injury, recovery can be a length process and consulting with your healthcare provider is necessary. Regardless of the severity and extent of damage, rest is the common course of action.

There is a wide variety of supplements that evidence has shown reduces recovery time, but always talk to your doctor beforehand, as they may interfere with other medications.

Prevention of injury is relatively simple but nevertheless important. Avoid exercises and workouts that may be overly strenuous and self-evaluate if certain exercises are within your capacity. Feeling pain and soreness is natural and pushing through it has benefits mentally and physically.

Completely ignoring pain, however, especially if it is severe, may be detrimental to your health. Always consult with your fitness trainer before attempting new exercises and have an observer on standby to help when needed.

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