I am a regular runner and I took part in many short and long run. Following
the run, there were quite a few runners who came back to me complaining
about muscle soreness and body aches. Therefore, in this article, I would
like to touch on post-exercise blues.
Certain runners experienced difficulty getting out of bed the next morning
after taking part in half and full marathon run, particularly those new
to them. Sore muscles were quite common.
For beginners, even a weekend run or walk can be challenging. When muscle
soreness sets in, it may be difficult to continue with the activity. Beginners
often get discouraged following the first signs of aches and pain. Acute
muscle soreness and injuries to the muscles and ligaments can occur immediately
after a long run as a result of overuse if the muscle and ligament is
not trained (not enough mileage).
Delayed onset muscle soreness (DOMS) can be described as a discomfort
or pain that gradually increases and which occurs 24 to 72 hours after
a run. That is perfectly normal. Muscles go through quite a bit of stress
when we run especially when the run is longer and more intense than usual.
DOMS is often the result of physical activity that stresses the muscle
tissues beyond what they are accustomed; resulting in small microscopic
tears in the muscles. Scientists believe that muscle tears, coupled with
the inflammation that accompanying these tears, can cause pain and swelling.
The leg muscles may feels painful and tensed.
In the case of a person who has just started a running programme, pain
simply indicates that your muscles are adapting to the run. The discomfort
shows that you are using your muscles and placing stress on them to make
them stronger and better able to perform the run the next time.
No one is immune to muscle soreness. I get them after every marathon and
long run. I know of experienced runners who get them too. Beginners starting
a running or marathon programme need reassurance that it is perfectly
normal to experience such aches and pains.
The problem lies with people who are not fit and who do not run regularly.
Some of them feel sore all over and worry that they might have hurt themselves.
Later, they might not want to run or to be involved in running again.
So what can you do to alleviate pain? Remedies such as ice, rest, anti-inflammatory
medication, massage, heat, and stretching exercises can help in the process
of recovery.
Self-help tips:
- Wait. Soreness usually goes away after three to seven days.
- Avoid vigorous sports and physical activities that increase pain.
- Do easy low-impact slow jog or walk temporally. This will increase blood
flow to affected muscles and reduce soreness.
- Use the RICE (rest, ice, compression and elevation) treatment.
- Stretch sore muscles twice a day.
- Gently massage the affected muscles.
- See a doctor for medication to reduce the soreness if the pain affects
your work and daily activities.
- Remember to stretch and warm up before exercise.
- Certain runners feel that heat helps to relieve muscle soreness. Ice
is better.
- If the pain persists longer than seven days or increases despite RICE,
consult a sports doctor.
Measures to prevent DOMS:
- Warm up before exercise.
- Cool down after exercise.
- Stretch muscles from head to toe before and after run.
- Do more stretching on leg muscles which are prone to DOMS.
- Start with easy to moderate level of intensity and slowly build up.
- Do not change intensity of run suddenly.
- Do not increase the mileage of run excessively.
Questions to Dr William Chan can be directed to him at his e-mail spinesportmed@yahoo.com.
His contact number is 012-2521 898 or 03-5635 5113.