The aches and pains of exercise may seem unavoidable, but in some cases you can prevent or at least mitigate these effects. Stretching properly, wearing appropriate footwear and taking nutritional supplements may help to reduce the soreness that occurs after using a treadmill. If it's too late for prevention, anti-inflammatory medications and rest may help ease the pain.
Delayed Onset Muscle Soreness
According to the Campus Recreation Department at Stony Brook University in New York, delayed onset muscle soreness, or DOMS, is the cause of pain that sets in about 24 hours after a workout. This pain may last as long as a week, but usually persists for two or three days. DOMS results from pushing your body beyond its physical limits in terms of duration and intensity. Although the exact mechanism is unclear, Stony Brook University reports the cause may be inflammation, slight tears in the muscle or damage to the connective tissue.
Preparation
Preparing yourself for a workout reduces your chances of muscle damage and other types of physical injury. Incorporating a warm-up session into your workout, such as beginning with 10 or 15 minutes walking at a moderate pace, also helps to reduce the aches felt afterward, advises the website of REI, the outdoors equipment company. Additional benefits include enhanced performance and flexibility during the workout, as your body's core temperature will rise, preparing your muscles for exercise, report Johndavid Maes and Len Kravitz, Ph.D., at the University of New Mexico.
Supplements
Nutritional supplements such as glucosamine and antioxidants may help to prevent the aches that result from using a treadmill. According to REI, glucosamine may help to relieve aching joints. Maes and Kravitz report that the antioxidants vitamin E and vitamin C may help fight off free radicals, which create the inflammation and pain of DOMS, although their effectiveness is not consistent. Other supplements with potentially useful effects are L-carnitine and coenzyme--Q, according to Maes and Kravitz. More studies are necessary to determine the effectiveness of these supplements, which may even increase your soreness.
Rest
Stony Brook University reports that the most effective method of reducing your body's aches and pains is rest. Anti-inflammatory medications, including aspirin and ibuprofen, may help to reduce the inflammation and pain, which can be useful if you want to participate in other physical activities. However, familiarize yourself with the potentially negative side effects on your blood pressure and digestive system. Applying ice, stretching and massaging the aching area provide relief without resorting to medication, according to Stony Brook University.
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