Sore muscles occur for a variety of reasons and often make continuing your weightlifting, tennis or other physical activities challenging or impossible. While stretching throughout the week increases flexibility, lowers your risk for future injuries and aids muscle relaxation during a cramp, MayoClinic.com reports that the activity is not an effective method to remedy soreness. Understand how to care for muscles that are sore--and why regular stretching is still essential--in order to ensure your wellness.
Understanding Soreness
Excessive stress, minor injuries, tension and overuse represent the most common reasons for muscle soreness. Your risk for soreness also increases when you try a new exercise or spike your regular workout with an increase in duration or intensity. Although some people with muscle soreness benefit from a relaxing massage, evidence is missing to suggest that stretching is a solution to relieve discomfort.
Effective Response
Most mild soreness, including discomfort that occurs after the conclusion of your exercise, minimizes after 48 hours of rest. Soreness triggered by your workout typically indicates your muscles are adapting to an increased state of function, according to The Merck Manuals Online Medical Library. Soreness that interrupts your workout usually signals a strained muscle. Respond to a potential strain by giving your muscles rest, as well as an ice pack several times daily for at least 15 minutes. Wrapping your sore limb in a compression bandage and elevating the limb are also beneficial. Alert your doctor if the discomfort fails to subside after a week or accompanies redness and swelling--common signs of a serious injury or infection.
Stretching and Your Muscles
Although stretching is not an effective remedy to relieve soreness, the activity benefits your muscles in a variety of ways. People who stretch are rewarded with better flexibility and less likelihood for stiffness. Stretching promotes flexibility by increasing the size of the areas where muscle contractions typically occur. A regular stretching routine allows athletes to exert muscle force more effectively and with less injury risk. Stretching is also a proven method to help a muscle relax during the agony of a cramp--or severe discomfort that occurs due to involuntary muscle contractions.
Your Ideal Routine
Warm muscles stretch more effectively, so consider performing a few minutes of walking, jogging or other aerobic exercise prior to the activity. Stretching after a workout is also ideal, since your muscles will still be warm. Aim to stretch as far as possible without producing pain. Hold each stretch for a minimum of 10 seconds and then relax. Safe stretching is performed at a slow pace. Avoid bouncing or sudden jerks, which raise your chance for strain or injury, according to the Cleveland Clinic. Obtain your doctor's approval before initiating any exercise regimen.
References
- MayoClinic.com; Stretching: Focus on Flexibility; February 2011
- MayoClinic.com; Muscle Pain; September 2010
- MayoClinic.com; Muscle Cramp; July 2010
- The Merck Manuals Online Medical Library; Home Edition; Starting an Exercise Program; September 2007
- Cleveland Clinic: Well-Balanced Exercise Program
- KidsHealth; Strength Training; May 2009
