How to Prevent Intense Soreness, Muscle Pain, and Muscle Spasms, and Stay Active
Do you get pain and muscle spasms a day or two after exerting yourself? Are your muscles in spasm, like they can't shut off? If you live an active lifestyle, you might be feeling overexertion called Delayed Onset Muscle Soreness.
Maybe your work requires repetitive movement like typing, fixing, or sorting.
Maybe your hobbies also use repetitive movements.
Do you play sports? Do you exercise?...
Do your muscles get a break? DOMS: Prevention and Relief.
Delayed Onset Muscle Soreness, or DOMS, can catch you completely by surprise.
It does not set in until 24-72 hours (1-3 days) after physical challenges.
Here are 5-10 ways you can prevent it.
1) Take time to stretch, and to get gentle aerobic exercise during your day.
Walking, for example, loosens muscles and gives them oxygen.
This prevents soreness from settling in.
2) Be aware of your physical demands.
Hindsight is 20/20, right? Practice prevention - plan rest.
3) Balance the physical workload.
If one group of muscles is always working really hard, then work different muscles.
For example, if your back is sore because you lift heavy objects at work, then strengthen your leg muscles so they will work harder.
Work opposing muscle groups for balance, too.
This is critical if you are getting sore because of repetitive movements! If you use your hands and arms a lot, then you need to strengthen shoulders, triceps, and the back of the body.
4) Anticipate the physical demands of work, play, and exercise.
If you know you will have a demanding week at work, followed by an active weekend, then prepare for some R & R.
Get a mid-week massage.
Take a hot bath.
Include more light aerobic exercise in your week to keep the blood and oxygen flowing.
Modify your exercise routines to fit your active lifestyle.
If you are starting softball practice this weekend, spend less time on arms and shoulders when you weight-train (and more time on legs, for example).
5) Use these natural methods for prevention or relief.
Get a gentle Swedish massage.
Explain to your therapist that you have been in pain.
A gentle massage will help.
Apply ice or cold compresses.
Keep one or two gel-packs in the freezer and apply them in the evening, after work.
Get extra sleep when you are playing or working hard.
Make time for rest.
If you follow these simple guidelines, you will feel less soreness and pain, naturally.
Maybe your work requires repetitive movement like typing, fixing, or sorting.
Maybe your hobbies also use repetitive movements.
Do you play sports? Do you exercise?...
Do your muscles get a break? DOMS: Prevention and Relief.
Delayed Onset Muscle Soreness, or DOMS, can catch you completely by surprise.
It does not set in until 24-72 hours (1-3 days) after physical challenges.
Here are 5-10 ways you can prevent it.
1) Take time to stretch, and to get gentle aerobic exercise during your day.
Walking, for example, loosens muscles and gives them oxygen.
This prevents soreness from settling in.
2) Be aware of your physical demands.
Hindsight is 20/20, right? Practice prevention - plan rest.
3) Balance the physical workload.
If one group of muscles is always working really hard, then work different muscles.
For example, if your back is sore because you lift heavy objects at work, then strengthen your leg muscles so they will work harder.
Work opposing muscle groups for balance, too.
This is critical if you are getting sore because of repetitive movements! If you use your hands and arms a lot, then you need to strengthen shoulders, triceps, and the back of the body.
4) Anticipate the physical demands of work, play, and exercise.
If you know you will have a demanding week at work, followed by an active weekend, then prepare for some R & R.
Get a mid-week massage.
Take a hot bath.
Include more light aerobic exercise in your week to keep the blood and oxygen flowing.
Modify your exercise routines to fit your active lifestyle.
If you are starting softball practice this weekend, spend less time on arms and shoulders when you weight-train (and more time on legs, for example).
5) Use these natural methods for prevention or relief.
Get a gentle Swedish massage.
Explain to your therapist that you have been in pain.
A gentle massage will help.
Apply ice or cold compresses.
Keep one or two gel-packs in the freezer and apply them in the evening, after work.
Get extra sleep when you are playing or working hard.
Make time for rest.
If you follow these simple guidelines, you will feel less soreness and pain, naturally.