Treating Stiff and Sore Muscles
Have you ever woken up in the morning and
stretched only to feel neck or shoulder pain? Every movement afterward
sends pain shooting down your back, but why exactly does this happen?
Read on to find out:
Why do muscles get stiff?
Muscles require magnesium for them to
relax, and calcium for them to contract. When the two are imbalanced, it
can lead to muscle spasms and contractions.
• Dehydration is also a contributing factor to stiff muscles. This is
because muscles are active tissues and require lots of water. The water
contains electrolytes that help transfer orders from your nervous system
to your muscles and back. Without enough water, muscles lose their
ability to communicate with the brain.
• Inactivity is another culprit. Leaving your muscles in one state for a
prolonged period (sleep or sitting in a chair for an extended period,
for instance) can cause them to stiffen. Another cause of muscle
stiffness is stress. When we’re stressed, our bodies tighten up in
preparation for a “fight or flight” situation. Prolonged stress can lead
to tightness in the muscles, resulting in strain.
• The biggest contributor to muscle pain of all is exercise. Muscles
lose mass after a prolonged period of inactivity, so when you start
training again, it leads to micro-tears that cause pain and stiffness.
How to treat stiff muscles
1. Exercise
Exercising for 30 minutes each day (or
every other day) can prevent most cases of muscle stiffness. Exercise
keeps your muscles relaxed, and can even improve your mental state. Just
don’t overdo it, because that’s when your muscles get stiff.
2. Baking soda bath
Add 2-4 heaped tablespoons of baking soda to a hot bath and climb in for
rapid muscular pain relief. You can even try replacing the baking soda
with ¾ cup of Epsom salt if you wish to.
3. Take supplements
Balance your magnesium and calcium levels by taking supplements, and
consider making dietary changes.
4. Massage therapy
Getting a good massage can work wonders for
stiff muscles. A licensed masseuse will be able to relieve stiff
muscles in a single session, sending you home pain-free and much more
relaxed (consult your massage therapist regarding the best treatment for
you).
5. Heat application
Simply applying heat to muscles causes the tissue to expand and increase
blood flow to the heated area. You can do this by taking a hot shower
or massaging the stiff area with a heating pad.
6. Relax & Meditate
Calm yourself down. By reducing the level of stress in your life, your
body will relax as well, reducing the likelihood of tight and stiff
muscles.
7. Take an NSAID
Nonsteroidal anti-inflammatory drugs such
as ibuprofen, aspirin, or naproxen are your best choices. Do not exceed
the recommended daily dosage or take them for more than a couple of days
at a time.
8. Make sure you’re hydrated
Drink water or isotonic drinks to keep your hydration and electrolytes
at an adequate level. Men require 13 cups (3 liters) of water per day,
while women need nine (2.2 liters).
9. Stretch
Stretching your muscles when you wake up can prevent muscles from
stiffening. It increases blood flow throughout your body, and prepares
the muscles for the daily movements ahead.