News Taffy

It doesn't matter how old we are or what kind of shape we are in, we all experience sore, stiff muscles once in awhile. Our muscles become sore through over use or when doing any kind of new exercise or work such as spending the weekend gardening or trying a Zumba class. On the flip side, you may not realize that sitting all day at work can also lead to areas that become less mobile, stiff or painful such as your upper back and neck. There are ways to prevent some of these problems and ways to treat them once they do occur.

Let’s discuss prevention first because preventing something from happening is always better than trying to fix a problem! If you exercise regularly, even if it’s just walking, you should always take a few minutes to stretch afterwards. Stretching improves flexibility and lengthens tight muscles that may be pulling parts of the body away from their intended, correct position. Stretching also increases blood flow to the muscles which helps prevent soreness. You should stretch after exercising because the muscles are warmed up but never try to push a stretch too far. Take a few yoga classes to learn how to stretch properly or ask a trainer for suggestions. Stretch after any kind of physical labor such as digging or painting as well. If you sit all day at work, it is good to move around and stretch every hour or so.

To further prevent sore, stiff muscles, take it easy when starting any kind of new exercise or work. Don’t jump in and try to do all the lawn work at once or think that you can master tennis in a weekend. Give your body time to adjust to the new work load. Be sure to drink plenty of water to keep your body hydrated before, during and after working or exercising. Your muscles will need some fuel to help heal after a vigorous work out so eat something nutritious within two hours. Try a turkey sandwich on whole wheat or a smoothie made with fruit and whey protein powder.

A soak in a tub of hot water with Epsom salt will do wonders for preventing achy muscles if you do soon after working out but will also help if you are sore the next day. Epsom salt contains magnesium which is actually absorbed through the skin. Magnesium will help flush lactic acid buildup (which occurs when you work hard) from your muscles.

Okay, what to do when you are already sore? You can always take some ibuprofen and alternate heat and ice packs on the affected area. Therapearl packs can be both frozen or microwaved and come in several sizes for different areas of the body. A good massage will ease soreness and also get rid of tension.

You may have noticed those foam rollers or trigger point balls everywhere and for a good reason. Used correctly, these are an excellent form of self-massage, helping get rid of knots in your muscles or adhesions in the connective tissue surrounding your muscles. Ask a trainer or physical therapist how to use them or look for some videos online. Do not use them on your lower back or linger too long in one spot, particularly if the area is extremely tender.

If soreness persists or you are in extreme pain, see a doctor as you may have an injury that needs attention.