Muscle pain occurs for a variety of reasons. Although exercise can be beneficial for pain management, it can also result in muscle soreness if you push beyond your limits. With any exercise program, you should progress slowly to ensure you protect your body. A personal trainer can help design exercise programs that are appropriate for you and which teach proper technique to help avoid soreness.
Chronic Muscle Pain
Exercise can be an excellent way to help manage chronic muscle pain. Regular exercise can help improve flexibility and muscle strength, which can ultimately result in decreased pain. Individuals that suffer from chronic muscle pain should be cautious when entering into an exercise routine and should respect their limitations. Exercise can lead to some muscle soreness but should not lead to chronic muscle pain. Any pain associated with exercise lasting longer than 72 hours should be discussed with a medical professional.
Delayed Onset Muscle Soreness
Delayed onset muscle soreness is muscle soreness and stiffness that occurs 24 to 48 hours after exercise. Soreness will peak around 48 to 72 hours after exercise. DOMS is most often seen after bouts of exercise that push muscles beyond their usual limits. Resistance training commonly results in delayed onset muscle soreness, especially if you're not used to training or have recently increased your repetitions or resistance levels. DOMS can range from slight discomfort to serious pain that can inhibit movement. Muscle pain will generally subside within a few days without treatment. Massage can sometimes offer relief from discomfort. Slowly increasing exercise intensity can help avoid delayed onset muscle soreness.
Cramping
Muscle cramps are intense contractions of muscle cells and are generally caused by pushing your muscles beyond their limits. This could be a result of exercising longer or increasing intensity level. Cramping can also be a result of an electrolyte imbalance. This type of cramping most often occurs with endurance-type activities such a marathons. When muscle cramps occur during exercise, stretching the affected muscle is the best and most immediate form of treatment. Proper hydration and a balanced diet are key to helping prevent muscle cramps.
Strains & Sprains
Sprains and strains are fairly common soft-tissue injuries. Sprains affect ligaments while strains are stretching or tearing of tendons or the actual muscles themselves. Strains and sprains can result from a traumatic event or simply from overuse. Both strains and sprains can range in severity. Less severe strains and sprains can be treated at home. If you experience a muscle strain or sprain, rest the affected muscle, elevate the area and apply ice to help reduce swelling and pain. Exercise might need to be discontinued for a few days to aid healing and avoid further injury. More severe strains and sprains need medical attention.
