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Sore Muscles… Here’s What You Can Do!

Sore Muscles... Here's What You Can Do!All of us have suffered from sore muscles at some point in our lives, the good news is, there are many ways to treat sore muscle pain.

Post-workout muscle pain is the most common cause of sore muscles, and is known in the medical community as “DOMS” or delayed onset muscle soreness.

DOMS occurs when an exercise, or a repetitive motion causes stress to muscle tissue. The tissue develops microscopic tears, causing inflammation followed by pain, usually 24 – 36 hours after the incident.

Using these 5 tips will help you mange the pain and speed up your recovery.

Hydrate ~  Make sure you are properly hydrated.  Your  body and your muscles need water, especially when they are sore.

Alternate ice and heat ~ Ice works wonders for sore muscles. Once the onset of soreness occurs, use ice and alternate with heat a few hours later. Ice helps in decreasing swelling, and heat will increase blood flow and  help relax the muscles.

Stretch ~ Your muscles need to be stretched back to their normal length. Warming up the muscles properly and  stretching before physical activity is a superb way to prevent or minimize most muscle soreness.

Walking ~ Muscle soreness is a result of tiny muscle fiber tears, and it’s also a result of a buildup of lactic acid. Going for a walk helps to  decrease that buildup of lactic acid.

Rest ~ Sleep allow muscles to regroup and rebuild.

The following disciplines and techniques can be extremely beneficial when dealing with sore muscles, so talk with your health care practitioner and find out which techniques are right for you.

Massage is used to relieve pain, relax, stimulate, by working on the soft tissues, the muscles, tendons, and ligaments to improve muscle tone.  Massage stimulates blood circulation and assists the lymphatic system (which runs parallel to the circulatory system), improving the elimination of waste throughout the body.

Acupuncture is used to encourage the body to promote natural healing and to improve function. Acupuncture points stimulates the nervous system to release chemicals in the muscles, spinal cord, and brain. These chemicals will either change the experience of pain, or they will trigger the release of other chemicals and hormones which influence the body’s own internal regulating system.

eToims produces painless deep twitch contractions that stretch and relax damaged muscles. This produces an inflow of fresh blood and tissue oxygenation to tired muscles as pain-producing chemicals simultaneously outflow from affected areas.

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Study finds acupuncture beneficial for managing hypertension

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Written by Newswise:
Patients with hypertension treated with acupuncture experienced drops in their blood pressure that lasted up to a month and a half, researchers with the Susan Samueli Center for Integrative Medicine have found.

Their work is the first to scientifically confirm that this ancient Chinese practice is beneficial in treating mild to moderate hypertension, and it indicates that regular use could help people control their blood pressure and lessen their risk of stroke and heart disease.

“This clinical study is the culmination of more than a decade of bench research in this area,” said Dr. John Longhurst, a University of California, Irvine cardiologist and former director of the Samueli Center. “By using Western scientific rigor to validate an ancient Eastern therapy, we feel we have integrated Chinese and Western medicine and provided a beneficial guideline for treating a disease that affects millions in the U.S.”

Longhurst and his UCI colleagues Dr. Peng Li and Stephanie Tjen-A-Looi conducted tests on 65 hypertensive patients who were not receiving any hypertension medication. Separated randomly into two groups, the subjects were treated with electroacupuncture – a form of the practice that employs low-intensity electrical stimulation – at different acupoints on the body.

In one group of 33 receiving electroacupuncture on both sides of the inner wrists and slightly below each knee, the researchers found a noticeable drop in blood pressure rates in 70 percent of participants – an average of 6 to 8 mmHg for systolic blood pressure (the high number) and 4 mmHg for diastolic blood pressure (the low number). These improvements persisted for a month and a half.

Also in this group, the team identified significant declines in blood concentration levels of norepinephrine (41 per cent), which constricts blood vessels and increases blood pressure and glucose levels; and renin (67 per cent), an enzyme produced in the kidneys that helps control blood pressure. In addition, the electroacupuncture decreased aldosterone (22 per cent), a hormone that regulates electrolytes.

No consequential blood pressure changes were found in the group of 32 who received electroacupuncture at other acupoints along the forearm and lower leg.

Although the blood pressure reductions in the first cohort were relatively small – mostly in the four to 13-mmHg range – the researchers noted that they were clinically meaningful and that the technique could be especially useful in treating systolic hypertension in patients over 60.

“Because electroacupuncture decreases both peak and average systolic blood pressure over 24 hours, this therapy may decrease the risk for stroke, peripheral artery disease, heart failure and myocardial infarction in hypertensive patients,” Longhurst said.

Participants were treated at UCI’s Institute for Clinical & Translational Science. Study results appear in Medical Acupuncture.

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Are you running on October 11th?

marathon-runners-580x387The biggest running event of the year in Victoria BC is just around the corner: the annual GoodLife Fitness Victoria Marathon.

The marathon weekend features four different races: the Marathon, the Half Marathon, 8K Road Race, and the Thrifty Foods Kids Run. The race weekend also includes a Victoria Marathon Race Expo. The Expo is free and open to the public to view over 40 exhibitors featuring sponsors, souvenirs, merchandise, running apparel and accessories, nutritional and fitness products, samples, interactive displays, as well as a speakers series.

Marathon training is a big commitment, incorporating training that is mental, physical and emotional. Training and preparing for a marathon happens months before race day, however, the 48 hours before a race can help or hinder your run; here are a few last minute tips to help you reach your goal on the day of the run.

~ Change as little as possible from your normal routine.

~ Don’t drink alcohol or caffeine the night before your race as it can have a dehydrating effect.

~ Don’t do any work that involves heavy lifting, bending, or kneeling.

~ Trim and clip your toenails to prevent them from hitting the front of your shoes, which can lead to bloody or black toenails.

~ No massages 48 hours before the marathon. A massage will release toxins stored in your muscles and move them into your circulatory system, which is not good, on the day before your marathon.

~ Be sure to run the day before the race. Taking a day off two days before the race will leave you refreshed, where as a day off immediately preceding the race can often results in the opposite effect leaving you feeling sluggish thee next day.

~ Leave plenty of time to get to the race by planing your route to make sure you get to the race start early. Remember there will be thousands of people trying to do exactly the same thing.

~ Review your strat­egy by going over the course map and your goals for the race.

~ Get organized & plan ahead: Lay out your running gear the night before race day. Also make sure you pack essential items such as the Race Bib number, safety pins, race timing chip, running outfit, (including any extra clothing), watch, smartphone etc.

~ Don’t shower on race day as it removes the body’s essential oils which help keep you cool and can help prevent dehydration.

~ When you’ve crossed the finish line, received your medal and photo opt keep moving for approximately 15- 20 minutes to allow your body to warm down slowly.

~ Remember to stretch before the run with controlled movements that will increase heart rate, improve range of motion and loosen up stiff muscles. Use the first several kilometers as a warm up and settle into a steady pace.
~ Besides being men­tally pre­pared for race day, keep your emotional energy high by playing your favorite playlist, or reading a inspirational quote.

On race day, it’s all about believing in yourself, and all the hard training you’ve done and being thankful for the journey.

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