Carla had always been an active person. She enjoyed hiking, dancing, and playing soccer with her friends. But after a long hiatus from exercise, she decided to jump back into her routine with a rigorous CrossFit class.
The class left her feeling exhilarated, but the next day, she was in agony. Every muscle in her body ached, and she could barely move without wincing in pain. Desperate for relief, she called her friend Emma, who had been a CrossFit enthusiast for years.
“Hey Emma, I need your help. I did a CrossFit class yesterday and now I can barely move. What do I do?”
Emma chuckled, “Welcome to the world of CrossFit, Carla. You just have to push through the pain. It means you’re getting stronger.”
“But it hurts so much,” Carla groaned.
“That’s just your muscles breaking down and rebuilding. Trust me, the more you exercise, the easier it gets,” Emma replied.
Carla wasn’t convinced. She had never felt this much pain before. As she lay on her couch, she began to browse the internet for advice on how to deal with sore muscles. That’s when she stumbled upon Dr. Nicolle’s blog post.
“Emma, listen to this. Dr. Nicolle says that pushing through the pain is the world’s worst sore muscle advice,” Carla said, reading from the post.
Emma was surprised. “Really? I’ve always heard the opposite.”
Carla continued, “Yeah, she says you should take care of your muscles by doing light exercise and stretching, staying hydrated, and getting enough rest. It makes sense.”
Emma nodded, “I guess I never thought about it that way. I’ll have to try some of these tips myself.”
Carla smiled, “Me too. And next time, I’ll know better than to just push through the pain.”
If you would like to learn more, continue reading below…
When it comes to the world’s worst sore muscle advice and what to do instead, there is a plethora of misinformation out there. We will identify and correct the misinformation regarding sore muscle management and provide evidence-based advice on how to best address DOMS.
Firstly, we’ll explore Delayed Onset Muscle Soreness (DOMS), its causes, and duration. Then, we’ll discuss the benefits of light exercises for managing sore muscles while emphasizing the importance of starting slow. We will also touch upon joint pain accompanying muscle soreness and examine debates surrounding icing as a method for relief.
Furthermore, we’ll delve into medication options for relieving muscle aches and precautions when taking NSAIDs. Hydration’s role in alleviating DOMS symptoms will be addressed along with tips for staying hydrated throughout the day.
In addition, alternative therapies such as compression clothing and cold water immersion will be debated in relation to their effectiveness on muscle recovery. Lastly, we’ll introduce you to functional medicine approaches that offer personalized treatment plans aimed at addressing your specific needs related to The World’s Worst Sore Muscle Advice and What To Do Instead.
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Understanding Delayed Onset Muscle Soreness (DOMS)
If you’ve ever felt like your muscles are staging a revolt after an intense workout or trying a new activity, you’re probably familiar with delayed onset muscle soreness, or DOMS. This post-workout pain is common but can be quite the nuisance for busy professionals looking to stay active and healthy. Let’s dive into what causes DOMS and how it affects the body.
Causes of delayed onset muscle soreness
The primary cause of DOMS is believed to be microscopic damage to muscle fibers during exercise, particularly when performing eccentric movements (lengthening under tension) such as downhill running or lowering weights in resistance training. The inflammation that follows this damage contributes to the sensation of sore muscles.
- Eccentric exercises: These involve lengthening your muscles while they’re under tension.
- New activities: Trying out something different from your usual routine can lead to unfamiliar stress on certain muscle groups.
- Increase in intensity: Pushing yourself harder than usual may result in more significant microtrauma within your muscles.
How long does DOMS typically last?
No need to panic – although uncomfortable, DOMS usually lasts between three and five days before subsiding naturally. It’s important not to mistake this temporary discomfort for progress; just because you feel sore doesn’t necessarily mean you’re getting stronger. In fact, overdoing it could hinder recovery time and increase the risk of injury. Remember that moderation is key when working towards better health through physical activity – especially if dealing with tender muscles and potential chronic diseases.
Now that we’ve discussed the fundamentals of DOMS, it’s time to investigate some approaches for successfully managing muscle soreness. In the following sections, we’ll discuss strategies such as light exercises, hydration, medication relief, and alternative therapies for alleviating discomfort caused by this common post-workout phenomenon.
DOMS, a typical occurrence after exercise, may persist for up to five days. To help manage DOMS, one should begin with gentle exercises such as stretching or walking to avoid any further injury.
Worst Advice for Treating Sore Muscles
1. Become a couch potato.
Inactivity will prolong your soreness. Daily conditioning is better for your body than popping into the gym once every three months.
2. Assume all pain is the equal.
Different types of pain require varying approaches. If you experience sudden pain, stop immediately and seek medical attention if necessary, particularly for muscle strains and tears.
3. Worry about lactic acid.
Lactic acid buildup was once believed to be the cause of sore muscles. However, research indicates that lactic acid dissolves rapidly after exercising, making it an unimportant factor in muscle soreness.
Managing Sore Muscles with Light Exercise
Contrary to conventional wisdom, engaging in light exercises may be a better solution than simply resting for sore muscles. In fact, engaging in light exercises can help alleviate muscle soreness by promoting blood flow and recovery. Before pushing yourself too hard, it’s important to take a gradual approach; excessive exertion could make the situation worse.
Examples of light exercises for managing sore muscles
- Walking: A low-impact activity that gently works your muscles without putting too much strain on them.
- Swimming: The buoyancy of water supports your body weight while allowing you to work out different muscle groups at a comfortable pace.
- Yoga or stretching: Gentle movements and stretches can help release tension from tight or tender muscles.
- Cycling: Pedaling at an easy pace helps improve circulation while working various leg muscles without causing additional stress on joints.
The importance of starting slow
Rushing back into intense workouts after experiencing delayed onset muscle soreness (DOMS) might seem like a good idea – after all, no pain, no gain right? Wrong. Jumping straight back into strenuous activities can lead to further muscle damage and prolong your recovery time. Instead, focus on gradually increasing the intensity of your workouts as you feel better.
Incorporating light exercises into your routine when dealing with sore muscles not only helps speed up recovery but also keeps you active without causing additional harm. So, the next time DOMS strikes, remember that slow and steady wins the race.
By starting slow and gradually increasing intensity, light exercise can be an effective way to manage sore muscles. However, joint pain that accompanies muscle soreness requires a different approach – one which is still being debated in the medical community.
Joint Pain Accompanying Muscle Soreness
If you’re experiencing joint pain alongside your muscle soreness, don’t worry – you’re not alone. Joint pain might accompany muscle soreness due to a variety of reasons such as osteoarthritis, overuse or injury. To address the issue, various strategies may be employed to reduce symptoms in the interim.
Common causes of joint pain alongside muscle soreness
- Osteoarthritis: This degenerative joint disease can lead to stiffness and inflammation around joints, causing discomfort when muscles are also tender from exercise.
- Overuse: Engaging in repetitive movements or high-impact activities may strain both muscles and joints, leading to increased sensitivity and pain.
- Injury: Accidents during physical activity can result in injuries affecting both muscles and surrounding joints – making recovery more challenging than dealing with just one issue at a time.
Debates surrounding icing for joint pain relief
Icing is often recommended as an immediate remedy after intense physical activity since it’s believed to reduce inflammation; however, its effectiveness has been debated among experts. Some argue that ice slows down blood flow instead of aiding recovery by restricting circulation. Others maintain that using ice packs on affected areas helps numb the area temporarily while reducing swelling caused by inflammation.
Conflicting evidence has been found on the topic, leaving those looking for relief from joint pain uncertain of what to do. While some studies have found that cold therapy can help alleviate joint pain and inflammation, others suggest it may not be as effective as once believed.
When considering cold therapy for joint pain, it’s important to assess your individual response and consult with a healthcare professional if symptoms persist or worsen. If you find that icing provides temporary respite from discomfort, go ahead and incorporate it into your post-workout routine – but remember always to consult with a healthcare professional if symptoms persist or worsen.
Joint aches can be a challenge to cope with, particularly when it is joined by muscular tenderness. Medication relief may provide temporary relief for muscle aches; however, understanding the types of medications and their associated precautions should always be taken into consideration before taking any medication.
Medication Relief for Muscle Aches
Tempting as it may be, let’s take a look at some common medications used to relieve muscle aches and their potential side effects, before popping any pills. But before you pop that pill, let’s explore some common medications used to alleviate muscle aches and their potential side effects.
Types of medication used for relieving muscle aches
- Acetaminophen: Also known as paracetamol or Tylenol, acetaminophen is an over-the-counter (OTC) drug that can help reduce general muscle ache. However, it may not be as effective in reducing inflammation associated with delayed onset muscle soreness (DOMS).
- Nonsteroidal anti-inflammatory drugs (NSAIDs): These include ibuprofen (Advil), naproxen (Aleve), and aspirin. NSAIDs are more effective than acetaminophen at reducing inflammation but should be taken cautiously due to potential side effects such as stomach irritation and increased risk of bleeding.
- Muscle relaxants: Prescription medications like cyclobenzaprine (Flexeril) or methocarbamol (Robaxin) might be prescribed by your doctor if your muscle pain is severe or accompanied by spasms. Keep in mind that these drugs can cause drowsiness and shouldn’t be mixed with alcohol.
Precautions when taking NSAIDs
If you decide to take an NSAID for your tender muscles, there are some precautions worth considering:
- Dosage matters: Stick to the recommended dosage on the label or as prescribed by your doctor. Overdosing can lead to serious side effects, including kidney damage and gastrointestinal bleeding.
- Consult with a healthcare professional: If you have ulcers, kidney disease, liver disease, or are taking blood thinners, it’s essential to consult your doctor before using NSAIDs. They may recommend an alternative medication or treatment plan.
- Avoid long-term use: Prolonged use of NSAIDs can increase the risk of heart attack and stroke. Utilize only for brief periods (generally less than ten days) unless advised to the contrary by a medical specialist.
Incorporating light exercises into your routine alongside proper hydration can help manage muscle soreness without relying solely on medications. However, if you’re struggling with persistent pain despite these efforts, consider consulting a functional medicine practitioner who will address your unique needs through personalized treatment plans.
Taking medications for muscle soreness can be beneficial, yet it is imperative to take caution when using NSAIDs. Conversely, adequate hydration is critical for minimizing the effects of delayed onset muscle soreness and should not be disregarded.
Hydration’s Role in Alleviating DOMS Symptoms
Proper hydration is essential when dealing with DOMS symptoms, as dehydration exacerbates them. However, drinking water alone won’t speed up the repair of muscular damage sustained during workouts. Understand the importance of hydration in managing sore muscles and learn some tips for staying hydrated.
How Dehydration Affects DOMS Symptoms
If you’ve ever experienced that nagging feeling of tender muscles after a workout, you know how important it is to stay hydrated. When your body lacks sufficient fluids, it struggles to flush out waste products from muscle breakdown, which can lead to increased inflammation and pain associated with sore muscles. Dehydration can also result in electrolyte imbalances that may exacerbate muscle cramping and soreness.
Tips for Staying Hydrated
- Sip throughout the day: Don’t wait until you’re thirsty; make a habit of sipping on water or other hydrating beverages throughout your day. Keep a reusable bottle handy at all times.
- Eat hydrating foods: Many fruits and vegetables have high water content – think cucumbers, melons or oranges. Incorporate these into your meals for an extra boost of hydration.
- Avoid excessive caffeine intake: While moderate amounts are generally safe (and sometimes even beneficial), too much caffeine can act as a diuretic leading to fluid loss. Stick within recommended limits: about three cups per day for most adults.
- Add electrolytes if needed: If you’re engaging in intense exercise or sweating profusely, electrolyte replenishment can be crucial for maintaining hydration levels. Consider adding an electrolyte-rich sports drink or supplement to your routine.
- Monitor urine color: A simple way to gauge your hydration status is by checking the color of your urine. Aim for a pale yellow hue, which indicates proper hydration – anything darker may signal that it’s time to up your fluid intake.
Incorporating these tips into your daily routine will not only help alleviate muscle soreness, but also contribute positively towards overall health and well-being. Remember, staying hydrated is key when it comes to managing DOMS symptoms and promoting optimal recovery from workouts.
Proper hydration is essential for muscle recovery and reducing the severity of DOMS symptoms. Alternative therapies such as compression clothing and cold water immersion have become popular remedies for sore muscles, but their effectiveness has yet to be fully studied.
Debating Alternative Therapies for Sore Muscles
Some elite athletes swear by these methods, but their effectiveness remains debatable. Let’s explore some popular alternative therapies and weigh their potential benefits or drawbacks.
Compression Clothing as a Remedy for Muscle Soreness
Compression clothing, such as socks, sleeves, and tights, is designed to apply pressure on your muscles and improve blood circulation. Compression garments may help reduce inflammation and speed up muscle recovery due to increased blood flow, but the evidence is still inconclusive. However, research on the effectiveness of compression garments in reducing DOMS is still inconclusive – while some studies show positive results, others find no significant difference between wearing compression gear and regular workout clothes.
Cold Water Immersion Studies on Muscle Recovery
Taking an ice bath or engaging in cold water immersion (CWI) after a strenuous workout has become increasingly popular among athletes who believe it helps speed up recovery time. CWI involves immersing yourself in cold water (usually around 50-59°F) for about 10-15 minutes following exercise. Proponents argue that the cold temperature reduces inflammation and muscle soreness; however, critics claim that it may actually impede recovery by constricting blood vessels too much.
- Pros: Some studies suggest CWI may decrease DOMS symptoms within 24 hours post-exercise.
- Cons: Other research indicates that CWI may not be effective in the long term and could potentially hinder muscle adaptation to exercise.
Light Massages and Sports Massage Therapy for Sore Muscles
A light massage or sports massage therapy session can feel heavenly when you’re dealing with sore muscles. These massages typically involve applying pressure on your muscles, which is believed to help break up adhesions (knots) and promote blood flow. While some studies have shown a reduction in DOMS symptoms after receiving a massage, others report no significant difference compared to resting without any intervention. It’s worth noting that the type of massage, duration, and timing might play a role in its effectiveness – so it’s essential to find what works best for you.
In conclusion, while alternative therapies like compression clothing, cold water immersion, and massages show potential benefits for alleviating muscle soreness caused by delayed onset muscle soreness (DOMS), their effectiveness remains debatable due to conflicting research results. Ultimately, it is a matter of individual choice and discovering what your body responds to best as you strive for fitness.
Overall, alternative therapies for sore muscles can be beneficial when used in combination with traditional treatments. However, functional medicine offers a more personalized approach to treating muscle pain and achieving long-term relief.
Functional Medicine Approach to Sore Muscles
For those seeking a more personalized approach to treating their sore muscles, Functional Medicine offers an innovative solution. Enter Functional Medicine – an innovative way of addressing health issues by taking into account each individual’s unique needs and crafting tailored treatment plans that ensure optimal outcomes regardless of age or fitness level. Let’s dive into how this holistic approach can help you manage muscle pain more effectively.
Personalized Treatment Plans in Functional Medicine
In contrast to conventional medicine, which often relies on one-size-fits-all solutions, Functional Medicine practitioners take the time to understand your specific circumstances and design a customized plan accordingly. This may involve evaluating factors such as diet, lifestyle habits, stress levels, sleep patterns and even genetic predispositions before recommending appropriate interventions.
- Diet: Your practitioner might suggest dietary changes aimed at reducing inflammation or improving nutrient intake essential for muscle recovery.
- Lifestyle habits: Tweaking daily routines like incorporating light exercises or regular stretching sessions could be recommended based on your specific needs.
- Sleep patterns: Ensuring adequate rest is crucial for healing sore muscles; hence optimizing sleep quality becomes paramount in any functional medicine plan.
- Nutritional supplements: Depending on your assessment results, targeted supplementation with vitamins or minerals might be suggested to aid in faster recovery from muscle soreness.
The Benefits of a Functional Medicine Approach for Addressing Sore Muscles
Apart from offering personalized care tailored specifically towards you (which is always great), there are several other benefits of adopting a functional medicine approach for managing muscle pain:
- Long-term solutions: Instead of merely providing temporary relief, functional medicine aims to address the root cause(s) of your sore muscles and help you achieve lasting results.
- Holistic care: By considering all aspects of your health – physical, mental and emotional – this approach ensures comprehensive care that goes beyond just treating symptoms.
- Empowerment through education: Functional Medicine practitioners prioritize educating their patients about their bodies and how various factors contribute to overall well-being. This empowers you with knowledge on how best to take control of your health in the long run.
Incorporating a functional medicine approach into your life could be the game-changer you’ve been searching for when it comes to effectively managing sore muscles. So why not give it a try? Consult with a qualified practitioner today, and embark on a journey towards optimal health.
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I really wanted to talk about this topic today because over 30% of Americans suffer from some kind if chronic or severe pain, according to the IOM, CDC, and NIH. Specifically, 116 million Americans are in pain! The number of individuals who live in pain is far greater than the 30.3 million Americans who have diabetes, 25.4 million people who suffer from cancer, and 14.7 million individuals who are ill with heart disease combined. Chronic pain affects more people than major chronic illnesses do, and the economic cost and complexity of chronic pain are vast.
I use functional medicine and lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases and chronic pain. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some chronic diseases and chronic pain (if you suffer from them). In certain cases, these approaches may even outperform pharmaceutical therapy.
You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of poor health and improve your pain and inflammation, so that you can leave a legacy of health to your loved ones.
Is Supplementation Right For You?
Dietary supplements can be a great way to promote better health and manage chronic pain. They can provide the essential nutrients your body needs but may not be receiving from food sources alone. For those dealing with chronic pain, dietary supplements can be useful as they help to reduce inflammation and support healthy joint function while providing relief from discomfort. Depending on your individual needs, some beneficial dietary supplements for managing chronic pain include omega-3 fatty acids, glucosamine and chondroitin sulfate, turmeric, curcumin, magnesium, vitamin D3, and CBD oil.
But don’t think that just popping a few pills will solve all of your problems! Dietary supplements are meant to supplement an overall healthy lifestyle—they cannot replace medication or other treatments prescribed by your physician. Additionally, make sure to talk to your doctor before starting any new supplement routine, as some supplements can interact with certain medications or conditions. So if you’re dealing with chronic pain, dietary supplements may be worth a try—just remember that they are not miracle workers! With the right plan and an overall healthy lifestyle, dietary supplements can help support better health and ease discomfort associated with chronic pain.
My Pain Support Bundle is excellent for chronic pain, muscle pain, and spasms. Designed to calm and support the nervous system, support a healthy immune system and a healthy inflammatory response. This formula supplies a powerful synergistic blend of nutrients, enzymes and herbs clinically shown to support a healthy inflammatory response.
These are my favorite Pain Relieving Superfoods and Supplements to use! This Pain Support Bundle will ensure you have the intake of the important foods to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while naturally relieving pain.
Tools For Pain Management
A Tens Unit can provide drug-free pain relief for sore or aching muscles of the lower back, shoulder, arm, leg and more. This electrotherapy device is widely used for rehabilitation after injury and for the treatment of acute and chronic pain.
Hot and Cold Therapy
Hot and cold therapy is often used for pain management. This gel pack provides a moist therapeutic heat when heated, while soothing cold feeling when used cold. It is also designed to prevent trauma to the skin or nerves.
Please talk with your doctor about any complementary health approaches, including supplements, you use.
The World’s Worst Sore Muscle Advice and What to Do Instead FAQs
The best thing to do for really sore muscles is to use a combination of rest, ice, compression, and elevation (RICE). This helps reduce inflammation and pain. Additionally, gentle stretching can help relieve tension in the affected area. Massage therapy, acupuncture or other treatments may be useful in alleviating symptoms depending on their intensity. Finally, it’s important to listen to your body and take breaks when needed; overexertion can worsen muscle soreness.
Doctors recommend stretching, foam rolling, and light exercise to prevent muscle soreness. Stretching helps increase flexibility and range of motion while foam rolling can help release tight muscles and reduce tension. Light exercises such as walking or swimming are also beneficial for improving circulation which in turn helps with muscle recovery. Additionally, eating a balanced diet rich in protein and carbohydrates is important for supporting the body’s natural healing process after strenuous activity.
Muscle pain can be relieved naturally through various therapies such as massage, stretching, heat/cold therapy, and hydrotherapy. Using massage to reduce tension and boost circulation in the area of discomfort is a great way to alleviate muscular pain. Stretching helps increase flexibility and range of motion while reducing stiffness. Heat or cold therapy may help relieve inflammation or soreness depending on the cause of your muscle pain. Finally, hydrotherapy involves soaking in a hot tub with added essential oils that can relax muscles and ease discomfort.
It is important to not ignore sore muscles as they can be indicative of a more serious underlying condition. Do not attempt to “push through” the pain, or use heat or cold treatments without consulting your doctor first. Do not utilize OTC drugs, like ibuprofen and acetaminophen, for extended periods; these may provide momentary alleviation but can also cause more harm over time. Instead, seek medical advice from a qualified professional and explore integrative therapies that focus on restoring balance within the body.
It’s important to remember that when it comes to treating sore muscles, the world’s worst advice is often what you hear most. But with a functional medicine approach, you can get relief from your pain and prevent future soreness without relying on medications or extreme treatments. By understanding what causes muscle aches and using natural remedies such as heat therapy, massage, stretching exercises and proper nutrition – combined with regular physical activity – you can effectively manage your discomfort while taking control of your health in an integrative way.
Take charge of your health and wellbeing by utilizing integrative therapies and lifestyle changes to reduce the need for medications. Invest in yourself today with Dr. Nicolle MD‘s world-renowned advice on sore muscle relief!
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Last updated on April 26th, 2023 at 05:26 pm
Are you super busy but need to take control of your health? Are you tired of being tired? Subscribe to my “Minimize Medications, Maximize Health Blog” and I’ll give you 7 Tips to Get Healthy in No Time absolutely FREE.