3 Worst Sore Muscle Advice and 11 Best Tips Instead


The World’s Worst Sore Muscle Advice and What to Do Instead


I work with both younger and older adults at my private practice clinic. A common complaint however especially after a physical therapy session: “I am sore!!!” Never fails.

Providing education, however, goes a long way in making these patients understand that working specific muscles to address pain, correct movement, does take a toll on muscles but it also promotes its ability and capacity to tolerate more load, allowing an individual to perform daily tasks pain-free. 

 Soreness can be expected when muscles work just beyond what a person does normally on an average day. The results however are worth the effort. This does reassure patients to work through the therapeutic activities knowing it is for a specific purpose.

👉👉👉Do this To Relieve Joint Stiffness

Some good days, you’re pleased with yourself for finally painting the guest room or spending an extra half hour on the rowing machine. The next day you can barely brush your teeth because you’re sore all over. You probably have a case of delayed onset muscle soreness. This is common for weekend warriors as well. And….. we do get them a lot at our clinic. 

That achy feeling is caused by microscopic tears in your muscle tissue, which lead to inflammation and discomfort. It can present itself about 1 or 2 days after engaging in strenuous activity or a task that you don’t normally do on regular days.

 Though it is nothing serious, there are some things that will relieve the pain. Other things you’re better off avoiding. 

 Worst Advice for Treating Sore Muscles

1.      Be a couch potato. “Rest, don’t do anything”, “Stop working out”, “Stop doing exercises”. Although there is merit to this, inactivity will prolong your soreness. Daily conditioning is better, doing easy exercises as per your physical therapist’s advice, or from a good personal or athletic trainer. This consistent and well-planned exercise program or routine is best for your body than popping into the gym once every three months.

2.     Assume all pain is the same. Sudden pain requires a different approach. Stop what you’re doing. Sharp, sudden onset pain is an indication of a significant problem. It can indicate a torn tendon, a sprain or strain, even a fracture in more serious cases. Some patients I worked with fractured toes and ruptured Achilles tendon from doing certain exercises in Crossfit that they are not used to. On the other side of the spectrum, some older adults fracture a hip just by standing up from sitting. Get medical attention if needed for muscle strains and tears.

3.      Worry about lactic acid. Experts used to believe that soreness was caused by lactic acid buildups. Research now shows that lactic acid dissolves almost instantly after exercising. 

 During exercise, the body uses oxygen to break down glucose for energy. When exercising intensely, there may not be enough oxygen available to complete the process. This is when a substance called lactate/lactate acid is produced. Your body can convert this lactate to energy without using oxygen.

The research did determine that lactic acid,  is actually an important energy source for muscles. it further found that the accumulation of lactate does not inhibit the ability of skeletal muscles to contract. The notion that lactic acid is responsible for the delayed onset of muscle soreness, (also known as DOMS), was debunked in the 1980s. Research suggested that muscle soreness is a result of subsequent physiological effects as a response to microscopic trauma sustained during intense exercise. This cascade includes inflammation in the muscles in response to the microtrauma. The research about lactic acid in recent years in relation to muscle fatigue has evolved over the last century. It indicated that lactic acid is not actually the culprit that it was once thought to be in regards to muscle fatigue.  

Do these Instead to Help Your Sore Muscles

1.      Stay active. Moving around increases blood flow. Movement, engaging muscles in daily activities ensure their capacity for activity tolerance. Movement and exercise circulates more oxygen and nutrients to all your body parts so they can heal and grow stronger.

2.      Cross-train. Alternating between recreational activities or sports allows optimal muscle function. Even high-level athletes do it. Famous and renowned basketball players cross-train with soccer, even yoga! Kayaking, paddleboarding, and running target different muscles. Give your arms a day off and work your legs instead. Head for the pool instead of the jogging track.

3.      Intensify workouts gradually. Start easy. You can increase repetitions from 10 to 15 reps to 20 reps as you get better. Always refer to a physical therapist, trainer, or athletic trainer for exercise strategies appropriate for your specific status and condition. Increasing your workout load by 10% or less a week is a good rule to follow. That means running 11 miles if you usually do 10.

4.    Hydrate, Hydrate, Hydrate! Dehydration weakens muscles and makes them more prone to soreness. Again, many theories are out there on how much water you need in a day. A rule of thumb, 8 glasses a day. Whether you drink a little lesser or more, your body still gets the hydration it needs. Try coconut water. Potassium-rich, with electrolytes too. Carry a water bottle with you to the gym. Sip water all day long.

5.      Stretch and cool down. Stretching and cooling down makes your workout routine more efficient. Even after playing any recreational sport. Schedule about 5 to 10 minutes at the end of each workout for gentler movements and flexibility training. Bicycle slowly or walk in place. Perform a few static stretches. Move slowly and evenly. Hold each position without straining or bouncing.

6.      Pamper yourself. Get a massage! You deserve it. We work hard all week long. The body knows that. It will also appreciate a winding-down time just to allow relaxation and recovery. Book a session with a sports massage specialist or watch a video about how to perform a self-massage. Check out Groupon for local deals. You’ll be surprised how many good deals you can find in your area. You can go for a session for as low as $25, and establish a rapport with a licensed massage therapist where you can go regularly. They are great at giving you deals for other services too! There are many effective techniques you can use at home or anywhere.

7.      Practice visualization. Visualization and meditation can decrease pain without any harmful side effects. Sit down and imagine your breath soothing away all discomfort. There are many resources online, even videos on meditation and visualization. The point is to take time to give your body a break for healing and relaxation.

8.     Try Cryotherapy. Cold treatment works with sore muscles, especially after intense activity. Cold packs, ice packs, corn syrup packs, ice massage. A point to remember, cold constricts. It causes vasoconstriction, or constriction of blood vessels. Ice works best when applied at the first sign of soreness. Protect your skin by wrapping a towel around an ice pack or a bag of frozen vegetables. A pillowcase also works great to really allow that coldness to reach deeper layers of the sore area.

9.      Use heat. Heat, especially in chronic cases can relieve soreness, aches, and pains better than ice. It is also a matter of personal preference. Some individuals get relief better with cold, some, with heat. Try which gives you the best relief. Heat may aggravate inflammation, but it also relaxes muscles and reduces spasms. After heat, I have advised patients to also finish it off with cold, for a few minutes. Take a warm bath or apply a heat pack. Ask your doctor about ultrasound and electrical current treatments. Below is an example of a heating pad. Check Amazon for many products. (I am not an affiliate of Amazon nor any of the sellers.)


Tip: Start with a warm or hot bath. Finish it off with a cold shower for about 2-3 minutes, Works great for me after an intense tennis game with colleagues!

10. Check out a  health food store. Consult your primary physician for supplements that are appropriate for your health status or other prescription medications you may be taking. Some people get positive results from certain herbs and vitamins. You may want to try vitamin E supplements or willow bark tea. Tell your doctor about any substances you use to ensure they’re suitable for you.


11.  Take a pain reliever if necessary. Always consult your doctor. Many over-the-counter products provide quick relief. Aspirin and ibuprofen are often recommended because they treat both pain and inflammation. If you use pain-relieving creams, avoid tight bandages or heating pads to prevent skin irritation.

Some pain-relieving creams I use at the clinic: Biofreeze professional-grade, Sombra. There are myriads of brands you can try. Check Amazon. read the reviews. Some products I saw: Pain grenade, Arnicare, Blue Emu, Hemp Relief, Icy Hot, and others. 

Regular physical activity helps you to live a longer and healthier life. You can get fit without any muscle soreness, but for occasional soreness due to over-activity, try these tips for some quick relief. As always, there’s always a physical therapist near you. They would give you good advice and directions. 🙂

Until the next issue!

10 Great REASONS Why You Should Get a Foot Massage Before Going to Bed

10 Great REASONS Why You Should Get a Foot Massage Before Going to Bed

Alternative Medicine, Beauty, Chinese

Our Feet are always the last things we think of when it comes to our overall health, let alone considering any form of massage in these areas.

10 Reasons for Having a Foot Massage 

Getting a good foot massage is something individuals should consider, especially for those who walk a lot during the day.  A simple foot massage at home before bed can be all you need to ensure you have overall good health. Having this foot massage just before going to bed has tons of unexpected benefits than you can’t imagine. You don’t have to go to a Spa to do this, it can be done remotely at home and here are some of the benefits attached to this exercise:

1. It helps you relax.

A foot massage after a long and tiring day is one of the best stress pain-relieving treats one can enjoy when they get home. It is therapeutic in the sense that, feet being stroked gently, pulled or pressed helps you relax. It helps your feet get relieved of any pressure that may have been inflicted on it during the day.
2. Aid in blood circulation.
Stroking and pressing ones’ feet during a foot massage allows improved circulation to the veins and capillaries to facilitate proper blood circulation. Good blood circulation ensures diminished risks of getting heart diseases, varicose veins, among other illnesses, brought about by increased blood pressure. To achieve this, one has to carry out the right foot massage. This may involve pulling your finger toes, stroking all areas of the foot gently to facilitate blood circulation. It is easy to learn the technique.
3. Better sleep
Girl, Sleep, Female, Woman, Young
Foot Massage is the right way of ensuring that one can sleep well, especially if you are a person who has sleeping disorders. This can also be due to stress. There are times when you are not able to get enough sleep that the body needs. 

If the foot massage is done in the right way, it is an excellent promoter of sleep. The foot massage pressure should just be applied to the right areas to achieve this benefit.
4. Fights depression
Proper Foot massage is an excellent way to fight depression. Receiving a foot massage during a stressful period can go way further in helping you deal with the situation. 

 It provides consolation and balance that the body needs to respond well to the changes, the most sort after points would be at the center of the big toe or the center of your foot. It gives you much needed mental health and emotional stability.
5. Relieves pain and aches
Headaches and neck pains are a common phenomenon. An option for symptom relief to this can be a foot massage.  Stretching during a foot massage allows better blood flow to the legs and feet to help relieve discomfort. 

Pulling your toes gently provides relief from the pains and aches that you’re feeling in your body.
6. Healthier feet
Massage on your body ensures that you maintain healthier feet. It makes your ankles stable and flexible, keeping you safe from injuries and feet burning sensations. With frequent foot massage, you are sure to stay healthier form infections and other diseases. 

A foot massage ensures that blood flows well in the feet, thus giving your feet a good feel. It goes further to ensure your feet stay healthy all through.
7. Curbs Edema.
Foot Massage is an excellent way of reducing the effects of edema. It ensures that fluids in the lower region of the body are well circulated, thus protecting you from the frequent occurrences of edema. 

This is a typical recommendation to most pregnant women, it can be done with a friend or a specialized reflexologist.
8.Reduces PMS and menopause symptoms
Premenstrual syndrome is a significant problem with many women and young ladies;  it is a state that causes sadness, irritability, insomnia, among other fatigue-related complications. 

A foot massage allows improved circulation able to reduce the severity of these complications. The effects of menopause like depression can be reduced with foot massage on the inner foot.
Nonetheless, A foot massage ensures that couples enjoy a healthy sex life.  A foot massage ensures that your partner can relax and reduce tension and stiffness in the muscles.  
9. Lowers blood pressure
Regular Foot massage ensures that instances of high blood pressure are controlled; this is because foot massage helps reduce ones’ systolic blood pressure and triglyceride. This can be achieved by squeezing each side of your foot. 

Proper blood circulation in the body is essential as it ensures a constant blood pressure that is essential for the organization. 

This is well achieved when one’s feet are squeezed, and the toes pulled gently as it opens up the veins and capillaries.
10.Helps with restless leg syndrome
Regular Foot massage also benefits individuals with restless leg syndrome can facilitate getting enough sleep at night. A regular foot massage may be just the right thing needed to get undisturbed sound sleep. 

Good blood flow makes it easier to sleep as the body is relaxed and blood flows well thus giving you improved 
In conclusion, a few minutes of foot massage before going to bed is a self-pampering worth trying.

One can enjoy benefits attached to a foot massage. One can also improvise by using warm towels and oils that make the massage more relaxing… 

If done every day, a foot massage can help you decrease symptoms of primary ailments.


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