Whether you’ve recently engaged in a particularly intense workout or just a walk around the neighborhood, many people believe that muscle soreness after such activities is simply the body’s way of saying, “Yay, you worked hard.” Though the sensation is typically nothing to worry about, it’s important to know why muscle soreness occurs, and in some cases, what to watch out for that may be indicating a problem that needs to be checked out.
[See: 9 Sports Injuries That Sideline Kids.]
Commonly caused by general overuse, especially after any strenuous exercise, I sometimes see patients who have mistaken a pulled muscle for general muscle soreness — but the chronology of the soreness is important to note. With muscles that have become sore due to exercise, the discomfort usually comes after the exercise is finished, hits a peak for a day or two and then disappears. You can aid the “recovery” process by keeping yourself plenty hydrated in the hours/days post-workout. Drinking helps flush out the lactic acid that can accumulate in and make muscle soreness worse. With a pulled muscle, on the other hand, the pain is usually felt during the athletic activity and gradually worsens over time. If a muscle is pulled to the point of severe pain that doesn’t seem to subside with rest and home remedies like icing it, or if it’s causing disability or instability, that warrants a trip to a sports medicine specialist right away.
You can help prevent muscle cramps by not overdoing it during a workout. Listen to your body’s clues. If you’re beginning to feel fatigued, can’t keep proper form to complete reps with the amount of weight you started with or just know it’s time to be done, don’t ignore these cues. Of course, making sure you’re properly hydrated before a workout is just as important as hydration post-exercise. We often hear of the energy bars people are encouraged to eat pre-workout, but it’s actually the hydration that’s going to see you through and help you recover better and faster.
[See: The Best Olympic Sport for Your Body Type.]
While exercise is frequently the biggest culprit to general muscle soreness, there are others. Drinking too much alcohol can often result in sore muscles the next day — again due to dehydration. This happens because our bodies lose water and important minerals and salts when we engage in dehydrating activities. This combination restricts proper blood flow and depletes oxygen — all leading to muscle pain, injury and cramping. If you know you’ll be indulging in a cocktail or two one evening, be sure to add in plenty of water to the mix to help reduce the dehydration risk.
[See: 8 Lesser-Known Ways to Ruin Your Joints.]
Beyond lifestyle causes like exercise and alcohol consumption, there are some medical conditions that can cause muscle soreness. From the flu virus to hypothyroidism, Lyme disease, lupus and others, muscle soreness can be one symptom of these conditions. If you’re experiencing muscle soreness that hasn’t resolved after a relatively short period of time or has worsened over time and is accompanied by progressive weakness, numbness, tingling, bruising or slurred speech — these are warning signs that something more serious may be going on, and it’s important to see a doctor and have it evaluated.
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Sore Muscles? What to Know originally appeared on usnews.com
