Be Pro Active with Muscle Aches & Pains

I have been weight training 3 to 4 days a week for the about 17 years and competing at a National and International level for 12 to 15 years. One thing I have learned is the power of being proactive with fitness related muscle aches and pains - being proactive can eliminate the majority of your injuries.

It’s normal to have sore muscles after you work out, play sports, do housework, or work a repetitive motion job especially if:
1. You did an activity you're not used to (like running a marathon when you normally jog 3 to 5 miles when you train)
2. You suddenly kicked up your exercise intensity level or increased the length of your workout
3. You changed the duration, tempo, pace or speed of your exercises

When you participate in physical activities or change your routine you cause micro-tears in muscles that manifest as sore or aching muscles. These micro-tears are normal, repair themselves and are what make your muscles bigger and stronger.
Recommendations on how to avoid muscle aches and pain:

1. Do a dynamic warm up – something that raises your body temperature like a light jog, stair master, rowing, riding a bike, etc. before you stretch
2. Continue your dynamic warm up with dynamic stretching rather than static stretching. Dynamic stretching consists of controlled leg and arm swings that take you gently to the limits of your range of motion or even doing a specific exercise movement at half speed for a couple of repetitions and then gradually work up to full speed
3. After you are done your workout, warm down - get that body temperature up again
4. Get regular therapeutic deep tissue massage

My personal recommendation on what to do when you have pain:

1. Use ice to reduce pain and swelling and even as a preemptive measure to get blood back into those torn muscles
2. Heat can also be used for muscle or joint pain – however my favorite is ice
3. Try over the counter pain relievers like Aleve, Tylenol or Advil
4. Try proven and tested off the shelf joint or pain supplements
5. When muscle pain is more intense than normal, and you have not sustained a major muscle tear, joint or cartilage damage, seek Active Release Therapy – it targets specific problem areas.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Bottom-line, you should seek medical advice if:
1. You have a serious loss of movement
2. The pain is severe
3. You are unable to bear weight on a leg or use an arm
4. The area is swollen and/or warm to touch, or you have extensive bruising
5. The pain or discomfort has not improved after self-care treatmentr
As always, if you have a medical condition or you are unsure about your health, check with your doctor before starting any exercise program