Surprising Ways To Reduce Muscle Pain

January 25, 2021

During the colder winter months, many people feel more and more drawn to playing games and exercising indoors. Those can all be healthy ways to have a good time but if you only do them occasionally, you could end up feeling stiff and sore the next day. Fortunately, you can have your fun and not pay the penalty if you heed these seven suggestions from experts.

  • Create a Routine: Dr. Derek H. Ochiai, an orthopedic hip surgeon and sports medicine expert, says, “The key is to build at least mild fitness routines into a regimen at least two to three times a week to maintain general fitness so that you can do the fun stuff on the weekends.”
  • Start Slow: “A weekend warrior can maintain a healthy balance in his or her fitness routine by including two to three minutes of yoga breathing and movement techniques that prepare the body for more activity,” adds yoga therapist Veronica Zador.
  • Mix It Up: “Instead of spending 150 minutes doing one activity like running, consider a combination of activities such as run-swim-run on Saturday followed by a bike ride or volleyball game on Sunday,” suggests Dr. Bradley Thomas, an orthopedic surgeon. “This will help spread the stress of your workout over multiple body parts rather than overburdening one area.”
  • Keep Stretching: “Sore muscles are a product of hard work,” explains personal trainer Bob Talamini. “To reduce muscle soreness, I recommend engaging in a combination of light- to low-intensity movement with a good mobility stretch routine.”
  • Stay Hydrated: According to fitness expert Jay Jordan, “Your level of hydration is critical to minimize pain as well as optimize performance, so extra electrolytes taken for 48 hours prior aids in minimizing aches and soreness.’’
  • Get Hot: Heat therapy increases the flow of oxygen to the affected area that’s in pain. “When I have an arthritic day, just using heat­­—keeping the joint warm—has really been helpful,” says Pam Shriver, the award-winning tennis pro and ESPN tennis broadcaster.
  • Go Topical: So suggests Dr. Aristotle Economou, author and acclaimed Beverly Hills physician. “Acetaminophen has a narrow therapeutic window, meaning the difference between a safe and effective dose and an overdose, which could lead to liver toxicity, is a relatively small increment in milligram consumption.”

“The science shows that the master athlete in their 70s and 80s have the heart and lung power and muscle mass of a fit 45-year old,” says Dr. Bob Arnot, age 70, who won best in his age class at last year’s M2O Paddleboard World Championships and who served as Chief Medical Correspondent for NBC and CBS News.  “The biggest single stumbling block for older athletes is recovery.  As older athletes push to stay on top of their game, they run a greater risk of developing all kinds of aches and pains.  I’ve been fighting an Achilles tendonitis, tennis elbow and foot tendinitis.  For these conditions, the topical pain management products from Salonpas including Salonpas Lidocaine Plus Pain Relieving Cream and Salonpas Lidocaine Plus Pain Reliving Roll-On are a Godsend as they work right away to kill the pain before it grows into a big problem. Additionally, older athletes can’t tolerate large doses of NSAIDs,  which carry greater risk of stomach bleeds and heart attacks.”

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