Almost everyone has experienced some type of muscles or joint discomfort in their life. And it is not an easy pain to bare. Knowing that the entire human body is covered with muscle tissue and joints that are in motion almost constantly, it is easy for discomfort to appear anywhere and anytime. The most common types of muscle discomfort are lower back pain,shoulder,hip or ankle pain as well.
Muscle aches may involve ligaments(fibrous tissue that connects bones to other bones), tendons(band of tissues that connects muscle to bone, they are made of collagen), and fascia(dense connective tissues that connect muscle, bones, and organs).
Why Do Muscles Get Sore?
Sore muscles can result from a variety of reasons and exercise is the most common.Among other factors are:
- stress(can cause a stiff jaw, neck, or aches elsewhere on the body)
- straining (can also cause problems)
- Lyme disease
Dehydration is also among the factors causing sore muscle experience.It can cause electrolyte imbalances due to low levels of potassium, calcium, or magnesium and lead to muscle cramps and discomfort.
How To Relieve Sore Muscles And Joints
There are many ways to try to relieve sore muscles and joints.Here we are going to mention some of them.
Chiropractors are health care professionals who perform adjustments to the spine and other parts of the body.The goal is to alleviate muscle and joint discomfort, improve function, range of motion, and support the ability of the body to heal itself.
Yoga is a mind and body practice that originated in India.It involves practicing different physical postures, breathing techniques, meditation, and relaxation. Doing a weekly yoga class, can be much effective at reducing back discomfort. It is no wonder why yoga is increasing in popularity from day to day.Stretching is incredibly effective for supporting muscle and joint health.
Inversion therapy involves hanging upside down from an inversion table for the purpose of taking pressure off the nerve and disks in your spine and increasing the space between the vertebrae.
Possible Risks At Inversion Therapy
People who have heart disease,high blood pressure,eye diseases (such as glaucoma), or are pregnant are at higher risk for the dangers related to inversion therapy and should consult their doctors about it first.
The first time anyone tries inversion therapy with gravity, they should be sure to have someone standing by, in case assistance is required to get out of the apparatus, or if health problems are experienced.
Ice And Heat
When discomfort results from overuse or injury, applying ice for the first 24 to 72 hours is the first step toward relief. Following with heat can help soothe away the pain.
Hot and cold therapy each have their own appropriate uses. You should never apply heat to a joint that is already hot, red, and irritated, for example, nor should you apply cold to a joint that’s stiff and not moving well.
Remember, heat helps muscles relax and the cold helps to minimize inflammation and pain.
It’s also important to be careful when using hot and cold therapy to manage arthritis pain, or you might end up with damage to your skin from exposure to relatively extreme temperatures.
How To Use Heat And Ice Therapy
Here are suggestions for safely using heat therapy devices such as a heating pad, a heat pack, a hand towel soaked in hot water, a warm water soak, or a hot water bottle:
- Make sure that the temperature is never uncomfortably high- you don’t want to put your skin at risk for burns
- Place a cloth or towel between your skin and the heat source to prevent burns
- Don’t apply heat to skin that is cut or injured in any way
- Never apply heat for longer than 20 minutes at a time
Suggestions for safely using cold therapy devices such as a cold pack, a bag of frozen vegetables, or a bag of ice:
- Use a cloth or towel between your skin and the cold source to prevent irritation or damage
- Avoid cold therapy if you have circulatory problems
- Never leave the cold application on your skin for longer than 20 minutes, and don’t allow your skin to become too cold
- If you notice your skin becoming numb, blistered, bright red, or blotchy, remove the cold source immediately
After using heat or cold on your joint pain, always evaluate your skin and look for any signs of damage- like a change in color, rash, or blisters.
Switching between hot and cold therapy can offer excellent arthritis pain management benefits, as long as each one is used appropriately.
Topical Muscle And Joint Relief
There are many lotions and creams to buy that help reduce muscle and joint discomfort.People, including athletes, frequently use creams and ointments for minor muscle aches. Most of these products only provide temporary relief and do not address the root cause too disappear.
Remedies for sprains and strains include rest, ice, compression, elevation, and physical therapy.
How You Can Discourage Muscle And Joint Discomfort
Warming-up and stretching before and after exercise are extremely important.You can:
- Sit and stand with good posture
- Stretch a few times a week
- Stay active
- If you are overweight, losing weight can reduce the strain on your back
- Drink plenty of fluids before, during, and after exercise
- If your work requires sitting in the same position most of the day, try to stretch or walk several times throughout the day (at least once every hour).
- Maintain good form and posture when lifting heavy objects. Your legs should do most of the work.
When it does happen(unfortunately),we need to act immediately just to avoid the long periods of pain to bare.
2.Back Injuries,Medline Plus
4.Yoga:In depth,National Center for Complementary and Integrative Health
5.Prevent Back Pain,Healthfinder.gov
- Natural Ways To Recover Faster After Exercise
- Useful Tips For Hip Pain Relief
- Why We Need Good Massage After Long Working Day
- 8 Reasons Telling When You Should Postpone Workout
- Significance of Stretching and Strength Training For Both Athletes & Non-Athletes