Overdid it and feeling sore
Sometimes, following a workout or an afternoon in the garden, your muscles will get sore, usually you take an OTC pain reliever and you are fine by morning. Other times there is a delay to the muscle soreness or it just didn’t go away overnight. Occasionally when we use our muscles we can develop little tears to the muscles they need time to repair and strengthen. When this happens it will take longer than you would hope for when it comes to full recovery. Not all aches and pains are something that needs to be seen by a doctor. Depending on the severity of the damage it can improve quickly or last several days. Everyone has different healing times and unfortunately sometimes we just have no choice but to be patient. However if you are questioning it in any way, contact your doctor. What I have say below is in no way medical advice, only options of things you could try.
With most muscle aches, soreness and pain, the first few ideas on the list below will take care of the problem. When things look like they are heading towards healing, it’s the perfect time to get a massage. It stimulates the blood flow and encourages muscle healing. This is certainly not a complete list of options but it’s a great place to start.
Ice to help reduce inflammation. When there is swelling ice for 10-15 minutes. 2-3 times a day. Make sure you take the ice off after as to not reverse the effect the ice had.
Gentle stretching is a great way to remind the muscles that they don’t need to be tight. Giving them that gentle reminder it is safe to move. Slowly move the area into a very gentle stretch. One where you can feel the stretch with NO pain.
Self massage can stimulate healing and feel good. Be very gentle at first and as things ease up you can go a little deeper. If you feel a big bundle or knott, work around it and not directly over it.
Rest. Take some time to relax and rest those muscles. When they have been damaged, they often need a break from doing their job in order to heal. Give them the time they need.
Heat to help increase blood flow to your muscles. Even a warm bath or shower can help.
OTC creams and gels that contain menthol or capsaicin can ease muscle soreness. My favorites are dōTERRA Deep Blue*, Doctor Hoy’s Pain Relief Gel*, Doctor Hoy’s Arnica Boost*, Voltaren NSAID Gel (follow the instructions!), and the homeopathic T-Relief.
Tape can be a great way to support an injured area and help heal bruises faster. It can be used to support the muscles or retrain them. I like using RockTape brand for its ability to stick longer and their flexibility in adhesive options.
Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil). Please check with your doctor for dosage information if you don’t know what your body can handle.
*you can get these products from either Jules or Lisa
When the pain hasn’t gone away as fast as you think it should, there is always the question of “is it time to go to the doctor?” Below are a few examples of times you need to go right away to have the area checked out. My personal opinion though when it comes to sore muscles is simple. If I have been doing things like, rest, ice, topical pain relievers and the symptoms have been consistent for more than 7 days without improvement or the pain started to increase at any time, I go. I will contact my doctor and or go in for a physical visit. It’s not worth prolonging getting the information about what is wrong. There will be times where they tell you there is nothing they can do and it will just take time. It’s frustrating to hear that but now you know. That knowledge will allow both your body and brain to calm and stress a little less. Never dismiss the mind body connection when it comes to healing. Adding things like Tapping or Meditation can also assist with faster healing.
When to the doctor right away:
You have a serious loss of movement with the muscle ache
You cannot put any weight on your joint
You think the injured area appears deformed
You are suffering from severe pain
The area is overly swollen and does not decrease with elevation or ice
You are having accompanying symptoms: continuous joint stiffness, numbness, or fever
The pain persists for more than one week
In the end it comes down to you knowing your own body. Pay attention, follow your intuition and do what is best for you.