Volume 3 Issue 5

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Page 26 | Abby's Magazine - Muscle soreness after exercise is a common complaint of many athletes. The medical name for this condition is delayed onset muscle soreness, or DOMS, and it is thought to be due in large part to inflammation of the muscle as a result of microtears of the muscle fibers. Treatment of sore muscles after exercise is focused on reducing the inflammation and allowing the sore muscle to heal properly. Some treatments recommended for muscle soreness have a scientific basis, others do not. Here are some common treatments and the rationale for their effectiveness. Rest The simplest and most reliable treatment for sore muscles is rest. Most people with muscle soreness will improve with no specific treatment within 5 to 7 days. Some simple activity, known as 'active recovery,' can be helpful during this phase of treatment. Active Recy Active recovery means performing less-intense exercise during the recovery phase from an aggressive workout. Active recovery can be beneficial both as a 'cool- down' from a hard workout or as a recovery in the days following a hard workout. Active recovery stimulates blood flow to the muscles, improves circulation in the muscles, and helps reduce muscle pain. Ice the Muscles Treating inflammation with ice application is common, and most effective when initiated as soon after the onset of inflammation as possible. Ice application for muscle soreness is probably effective when initiated in the first 48 hours of exercise induced muscle soreness, and probably less effective thereafter. Csid Massage There have been some studies that demonstrate a benefit of massage on the treatment of muscle soreness. Massage is thought to simulate blood flow to the area and to diminish swelling within the muscle. Gentle Setching Recent studies have shown that stretching probably does not make a difference in most athletes in preventing or reducing muscle soreness. That said, many athletes find that a stretching routine is their key to quick recovery, and there is no evidence that stretching is harmful or contributes to muscle soreness. If you want to try some gentle stretching, it may help, and can't hurt. Natal Anti-Inflammaty Products Anti-inflammatory products will help relieve some of the discomfort of muscle soreness. Early administration of anti-inflammatory products is most helpful. Some natural anti-inflammatory products include: 1. Omega 3 fish oil 2. Curcuminoids 3. Proteolytic enzymes 4. Herbal pain reliever 5. Deep muscle rub with Arnica Heat Applicati The application of heat can help relax a tense, stiff muscle, and should be considered when recovering from delayed onset muscle soreness. When participating in active recovery, heat application before exercise can ensure the muscle is warm and loose. Abby's Magazine - September/October 2015 | Page 33

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