ProHealth health Vitamin and Natural Supplement Store and Health
Home  |  Log In  |  My Account  |  View Cart  View Your ProHealth Vitamin and Supplement Shopping Cart
800-366-6056  |  Contact Us  |  Help
Facebook Google Plus
Fibromyalgia  Chronic Fatigue Syndrome & M.E.  Lyme Disease  Natural Wellness  Supplement News  Forums  Our Story
Store     Brands   |   A-Z Index   |   Best Sellers   |   New Products   |   Deals & Specials   |   Under $10   |   SmartSavings Club

Trending News

10 Fibro-Friendly Foods with a Bonus: Beautiful Skin

Studies Show that Magnesium L-threonate Improves Brain Plasticity, Leading to Direct and Significant...

Clary Sage Oil May Be Pricey, but Its Benefits Are Priceless

Pumpkin Pie Turmeric Breakfast Smoothie - Vegan + Gluten-Free

Component of red wine, grapes can help to reduce inflammation, study finds

Poly MVA: A Novel Therapy for Increasing Energy, Repairing DNA, and Promoting Overall Health

Vitamin D supplementation extends life in mouse model of Huntington's disease

Omega-3 fatty acid stops known trigger of lupus

Conquer Your Email Inbox, Increase Productivity and Reduce Stress

The Significance of Selenium

Print Page
Email Article

Helpful Tips for Exercise Induced Muscle Soreness

  [ 177 votes ]   [ Discuss This Article ] • May 16, 2003

Muscle soreness and cramps associated with exercise may deter some from working out or participating in physical activity, but following a few tips to better understand, prevent and treat aches and pains can be key to enjoying exercise and staying motivated in a fitness routine. In an address to health and fitness professionals at the seventh-annual ACSM Health & Fitness Summit & Exposition, Carol Torgan, Ph.D., FACSM emphasized exercisers should understand muscle discomfort is part of the program.

Muscle Soreness

Muscle soreness, which typically occurs a day or two after an activity, results from microscopic muscle or connective tissue damage. These aches and pains should be minor, and are simply indications that muscles are adapting to your fitness regimen. Torgan encourages health and fitness instructors to explain the likelihood of muscle soreness to new exercisers. "Health and fitness professionals are the first line of defense for people misinformed about exercise. It's really important they have the background knowledge to describe initial muscle pain and soreness so the person doesn't treat it as an obstacle to exercise," she says.

Torgan recommends these tips to address muscle soreness:

* Don't interpret soreness as sorely out-of-shape," says Torgan. "Some people think they have no business exercising because exercise is 'painful.' That's not the case. The soreness is there simply because your muscle is learning something new, and the benefits of exercise far outweigh any initial discomfort."

* Gentle stretching may help restore flexibility

* Massage may also offer some pain relief

* Application of balms, creams and/or ice, as well as submersion in warm water, may provide temporary relief. The best treatment, says Torgan, is to take it easy for a few days while your body adapts.

* Don't avoid activity because of muscle soreness, says Torgan. In fact, keeping the muscle in motion with light exercise can be beneficial.

* Talk to your health and fitness instructor about muscle pain or soreness. It's normal to feel soreness, particularly after new moves, but if you're concerned, talk to your healthcare provider or instructor for more information.
Muscle Cramps

* Muscle cramps, intense, involuntary contractions of the muscle, typically occur toward the end of a long workout or competition. Cramps are traditionally thought to stem from dehydration or electrolyte imbalances (loss in body salt through sweat), but this is not always the case.

"Athletes and exercisers are not the only group to experience painful muscle cramps," said Torgan. "Musicians often get cramps, but they do not have a large sweat loss. Cramping is likely the results of using a muscle repetitively so that becomes fatigued," she says. "This may trigger abnormal neural activity that results in involuntary muscle contractions. And, there are also some unknown factors in muscle cramps," she added. "For instance, if the whole body is dehydrated, why does only one muscle cramp? Researchers are interested in solving this dilemma. This leads us to think that the main cause of a muscle cramp is fatigue of the muscle."

There's no "cure" for muscle cramps, but Torgan recommends:

* Stretch regularly, stay well hydrated, take in a well-balanced diet and be conditioned for exercise.

* When cramps occur, hold the muscle in a stretched position until the cramp subsides.
Drinking pickle juice or pinching the upper lip or nostril are urban-legend type remedies for muscle cramps that some athletes swear are effective, says Torgan.

"If you know you're taking a vacation and you'll be hiking up and down hills, you can expect some short-term damage in the muscle that results in soreness. But if you do some downhill walking beforehand, your muscles will adapt to your planned activity," said Torgan. "It's amazing that one bout of activity inoculates the muscle from further soreness for a number of weeks."

Post a Comment

Featured Products From the ProHealth Store
Optimized Curcumin Longvida® Ultra ATP+, Double Strength Ultra EPA  - Fish Oil

Looking for Vitamins, Herbs and Supplements?
Search the ProHealth Store for Hundreds of Natural Health Products

Article Comments

Be the first to comment on this article!

Post a Comment

Natural Pain Relief Supplements

Featured Products

Ultra ATP+, Double Strength Ultra ATP+, Double Strength
Get energized with malic acid & magnesium
Energy NADH™ 12.5mg Energy NADH™ 12.5mg
Improve Energy & Cognitive Function
Optimized Curcumin Longvida® Optimized Curcumin Longvida®
Supports Cognition, Memory & Overall Health
Ultra EPA  - Fish Oil Ultra EPA - Fish Oil
Ultra concentrated source of essential fish oils
Vitamin D3 Extreme™ Vitamin D3 Extreme™
50,000 IU Vitamin D3 - Prescription Strength

Natural Remedies

Quercetin: Natural Support for Allergy & Inflammation Relief and More Quercetin: Natural Support for Allergy & Inflammation Relief and More
Cell-Charging Compound Gives Steady Energy to Fibromyalgia & Chronic Fatigue Patients Cell-Charging Compound Gives Steady Energy to Fibromyalgia & Chronic Fatigue Patients
Astaxanthin - A Little-Known but Power-Packed Nutrient Astaxanthin - A Little-Known but Power-Packed Nutrient
Block food Cravings At Their Molecular Root Block food Cravings At Their Molecular Root
Sleep Like a Baby in Nature's Cradle Sleep Like a Baby in Nature's Cradle

ProHealth, Inc.
555 Maple Ave
Carpinteria, CA 93013
(800) 366-6056  |  Email

· Become a Wholesaler
· Vendor Inquiries
· Affiliate Program
Credit Card Processing
Be the first to know about new products, special discounts and the latest health news. *New subscribers only

CONNECT WITH US ProHealth on Facebook  ProHealth on Twitter  ProHealth on Pinterest  ProHealth on Google Plus

© 2016 ProHealth, Inc. All rights reserved. Pain Tracker App  |  Store  |  Customer Service  |  Guarantee  |  Privacy  |  Contact Us  |  Library  |  RSS  |  Site Map