We’ve all had those days when we wake up and know we did something active the day or two before. Delayed onset soreness isn’t uncommon but can affect how you feel about exercise, your body, and your fitness accomplishments. Exercising sore muscles can help. If you injured yourself during an activity but don’t need immediate medical care active rest can help, too but first some basic first aid can help.
The best thing is to train ahead of time. If you have failed to practice or train ahead of time there are some things you can do to get over those aches and pains with relatively little couch (whine) time. According to physical therapist Jim Rauzi, of the Center for Muscle and Joint Therapy in Superior, WI, “go for ice. You can usually do right by ice. Many people reach for heat because it feels good, however, heat keeps the injury bleeding which can cause more damage. You are better off to reach for ice if you need something right away. “
Follow R.I.C.E.: Rest, Ice, Compression, and Elevation. It is important to understand how your injury is affected by movement. “Once you are able, you’ll want to follow immediate treatments with active rest,” says Rauzi.
Active rest means find movement you can do which does not affect the injured areas. If it feels ok, there is a school of thought and some research to support moving in the same pattern which created the soreness. In other words, if you are sore from walking, walk some. Use a slower pace and include stretching. Sorry, but it sounds like laying on the couch may not be the best alternative. You should get up and move, possibly do a little bit of stretching.
Whatever you decide to do it should not hurt more. It should help you feel better, and remember, this is not to treat or take the place of doctor’s advice, make sure you communicate with your health care professional.