Care Provider Focus: Your Workout Doesn't Have to Hurt
By Bryan Beardsley, M.D.
Orthopaedics and Sports Medicine
Cascade Valley Arlington Orthopaedics
| Help for Athletes From an Orthopaedic Physician |
|
As a recent graduate of Loma Linda University's Orthopaedic Surgery residency program, Dr. Bryan Beardsley received well-rounded Sports Medicine training. This included up-to-date treatments for the most common sports problems (e.g., rotator cuff repairs, ACL reconstruction, and knee and shoulder arthroscopy). Dr. Beardsley is himself a very active person, enjoying hiking, golfing, scuba diving and both snow and water skiing. "I believe in treating each of my patients as I would my own family member," Dr. Beardsley said. "I want them to know I truly care and will help guide decisions about their health care." |
Even though we all know the benefits of regular exercise, many of us still don't do it. Is the pain and discomfort that sometimes goes along with fitness activities one of your excuses? Starting or continuing an exercise program may be easier if you understand what muscle soreness is and what to do about it.
Sorting Out Soreness
Aside from the pain of muscle injuries such as strains, there are two common kinds of exercise-related soreness. One is acute soreness, which occurs during or immediately after exercise; the other is delayed-onset muscle soreness (DOMS), which develops 12 hours or more after exercise.
Acute Soreness
Muscle soreness during and immediately after exercise usually reflects simple fatigue, caused by a buildup of chemical waste products of exercise. Once the soreness goes away, you can usually continue exercising without any residual effects.
Delayed Soreness
DOMS the morning after a workout is common, particularly if you aren't used to the activity. Such symptoms are a normal response to unusual exertion and are part of an adaptation process that leads to greater strength once the muscles recover.
Causes of DOMS
DOMS is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing depends on how long you exercise and what type of exercise you do.
In addition, swelling may take place in and around a muscle which can also contribute to delayed soreness. Such swelling increases pressure on the neighboring structures.
Preventing DOMS
You may be able to avoid delayed soreness altogether, or at least keep it to a minimum. One step is to warm up thoroughly and cool down completely before and after activity. Stretch the muscles you will be using and do a few minutes of light, low-impact aerobic activity.
Dealing With Soreness
Most experts say the soreness will go away in three to seven days with no special treatment. But there are some things you can do to reduce the soreness and speed your recovery.
Initially, you should avoid any vigorous activity that increases pain. Switching to exercising unaffected areas, or doing low-impact activities can increase blood flow to the affected muscles, which may help reduce soreness.
Other measures include applying ice, stretching gently and massaging the affected muscles. Also, non-steroidal anti-inflammatory medication may reduce the soreness temporarily, but they won't actually speed healing.
Finally, you should allow the soreness, weakness and stiffness to subside thoroughly before vigorously exercising the affected muscles again. If you pain persists longer than seven days or increases despite these measures, consult your physician for a referral to a sports medicine physician.
Disclaimer: This information is provided for educational purposes only. It should not replace a visit with your health care professional. Call your doctor if you need more information or have additional questions.