Combating Muscle Aches and Pains

Your muscles have probably ached or pained more times than you would actually care to remember. You probably also get the occasional muscle cramp, that causes severe pain for the few minutes it exists. "No big deal" you might quip. Yes, most muscle aches or pains subside after a light massage, popping in a painkiller or resting. However, did you know that muscle aches and pains can last up to a week or more and make you unfit in many ways without proper care?

What is muscle aches and pains?

Muscle ache or pain is an involuntary or immediate physical condition in which one muscle group stretches or contracts more than an adjoining or connected muscle group due to either an external force or an internal stiffness or soreness.

Are You Prone to muscle aches and pains?

Have you, in the last six months or so, experienced the following more than once? If yes, you may be prone to muscle aches and pains.

1. Sudden tightening of a muscle, usually during physical activity
2. Soreness and stiffness in a muscle, often not developing until 24 to 48 hours later
3. A sharp, painful contraction of a muscle
4. A muscle that feels hard to the touch
5. Visible twitching of a muscle beneath the skin
6. Hardened muscle zones, e.g. upper arms, outer thighs, calves, etc.

What Causes muscle aches and pains?

Muscle pain triggered by overexertion is believed to be the result of microscopic tears in the muscle, which heal by themselves in a matter of days. The cause of cramps, however, remains something of a mystery. These painful spasms may be due to:

• Overexertion (causing a build-up of lactic acid in the muscles),
• Lack of an adequate warm-up before exercising
• Overstretching the muscle (such as by wearing high heels),
• Poor conditioning (weak muscles, ligaments, tendons and joints)
• Poor flexibility (the result of prolonged inactivity),
• An imbalance of the minerals that control muscle contraction and relaxation (calcium, magnesium, potassium, sodium, etc.),
• Medication
• Dehydration.

Practical Ways of Preventing muscle aches and pains

Neither type of muscle pain is serious or damaging, and both can be prevented and treated with specific muscle exercises, massage, taking high-energy food or opting for alternative therapies such as infra-red light exposure, magnet stimulation, acupressure (shiatsu), acupuncture, aromatherapy, etc.

Exercise for Best Results:

• Drink plenty of fluids before, during, and after exercise.
• To help muscles relax, warm up before exercising and stretch them afterward.
• If muscle soreness is severe, apply an ice pack.

First-aid measures for muscle cramps:

• Flex, rotate, or stretch the affected part/s.
• Try massaging the area to improve blood circulation
• Ensure the cramp has disappeared by slowly increasing the weight on the affected area before resuming your activity
  

Consult your doctor if you experience any of the following:

• You experience tightness or cramping in a chest muscle-a possible sign of a heart attack.
• You experience muscle spasms in the lower back or neck.
• Numbness radiates down an arm or leg and causes pain.
• Muscle aches and pains start to occur frequently.
• Feet cramp interferes with your sleep frequently.
• When muscles ache or pain, it seems as if life is a pain. However, with the help of these practical and easy preventive measures, you can put a stop to frequent aches and spasms in your muscles and lead a painlessly healthy life.