What to do when muscles are aching

Earlier this summer I hiked to the top of Mailbox Peak; it's a steep peak with a panoramic view near North Bend. Before leaving on the trip, someone warned me: "Don't ever let anyone talk you into going up Mailbox Peak."

True to its reputation, the trail gained 4,000 vertical feet in only 2.5 miles. But the views from the ridge top were especially breathtaking.

I didn't come to agree with the warning until my party was well into the downward hike. My knees and thighs began to feel achy and tired during the relentless three-hour descent.

Then, the next day, I clearly paid the price. The quadriceps muscles in my thighs were actually tender to touch. For nearly a week I walked with a stiff-legged gait, gingerly favoring my abused leg muscles.

Sore-muscle culprits

Lucky me. During one steep hike, I had managed to experience the two main types of muscle soreness.

Acute soreness, the type I felt as I was hiking downhill, occurs during or right after exercise. Caused by the buildup of lactic acid and other waste products, it usually subsides after resting for several minutes.

The other form, delayed-onset muscle soreness, develops between 12 and 48 hours after exercise. Resulting from microscopic tears in the muscle fibers, this type had me limping around for days. Tender muscles like mine may result when proteins leak out of damaged cells and cause the area to swell.

Delayed soreness most frequently occurs after activities that involve a forceful contraction during muscle lengthening. Descending stairs or steep hills like Mailbox Peak can certainly do it. Lowering weights or performing the downward movements of squats and push-ups are other common culprits.

Remedies for relief

If you overdo, the soreness will go away in three to seven days with no special treatment. Some simple measures may ease it and help speed recovery.

Ice treatment can help. The coolness constricts your blood vessels, which helps reduce pain and swelling. Tip: Use a thin towel beneath the cold pack to protect your skin from frostbite.

Nonsteroidal anti-inflammatory drugs such as aspirin or ibuprofen relieve pain and swelling, though they won't actually speed healing. First get your doctor's approval, and be sure to follow product directions carefully.

Rest is best -- at least until the initial pain and swelling have subsided. Gentle stretches or light exercise may help relieve the soreness; listen to your body and stop if it's very painful. Alternate activities such as biking or swimming may help you return to exercise sooner.

Consult your doctor if the discomfort is severe or persists longer than seven days.

Preventing soreness

Avoid making sudden major changes in your physical activities. Gradually make alterations in the intensity, frequency, duration and type of exercise you do to allow your body to adapt. (This is, obviously, where I went wrong; walking over hill and dale when I wasn't used to the steepness of the terrain was the source of my muscle soreness.)

Warm up before exercise using simple movements from the planned activity. A few minutes of light aerobic activity, such as walking or biking, may do the trick.

Cool down and stretch at the end of your activity to improve flexibility and help avoid injury.

For more information: American College of Sports Medicine, www.acsm.org.

Contact Dr. Elizabeth Smoots at doctor@practicalprevention.com.

© 2008 Elizabeth S. Smoots