Measures to Help Muscle Soreness After Exercise,

During the Aging Process 

Muscle soreness after exercise can occur immediately or one can experience pain, dull soreness and stiff feelings 24 hours after intense exercise. This is called delayed onset muscle soreness (DOMS) and has been studied to determine what can help reduce this effect. The pain and soreness may occur because the muscles being intensely worked haven’t been used in a while. 

DOMS has been studied and shown that there are tiny tears in muscle fibers that are located around connective tissue. 

NSAIDs are used to reduce the pain, but there are natural ways to help ease the pain and improve comfort. One approach is taking an Epsom salt (containing magnesium sulfate) bath using tolerably hot water. It has been used for hundreds of years for different types of aches and pain. It is a double benefit since the warm water and the Epson salts help ease muscles. It is believed that the combination reduces muscle pain and also inflammation. 

Aging reduces skeletal muscle and potential muscle soreness 

During the aging process skeletal muscle begins to decrease and has been shown that after the age of 30 it reduces 3 to 8% a decade (Volpi E et al, 2004). Reduced muscle mass leads to a condition called sarcopenia, which has been studied in the elderly. It causes loss of joint mobility and weakened muscles. There is a greater risk of muscle soreness for the aging population. 

Strength training 

Exercise in the form of strength training has demonstrated to improve muscle function and help to delay muscle loss (Nikolaidis MG, 2017). 

Aerobic exercise 

It has been shown that regular aerobic exercise such as swimming, jogging, fast walking helps to reduce the chance of injury and reduces joint problems because the muscles are stronger and more agile. 

Some years ago, Ohio State University studied retired racehorses. They extracted small amounts of muscle tissue from their limbs. The researchers used the term “use it or lost it” since it was shown that after 10 weeks of regular workouts for the horses they had less muscle damage caused by physical exertion. This included intense workouts. They stated that this also applies to older human beings. 

A healthy diet also is helpful to muscle soreness 

Consuming fruits and vegetables, which contain important nutrients helps to support against inflammation. In addition, there are supplements that contain antioxidants such as curcumin, bilberry and other products that contain important bioactives to support muscles. 

Supplements combined with regular exercise are considered valid and promising to help protect the body from oxidative damage to muscles and the body as a whole. This also includes the benefits for the aging population. Investigators believe that both nutrition and exercise are effective approaches to help maintain health as one ages (Simioni C et al, 2018). 

Anyone with a health condition and/or takes prescription medication should check with their health care practitioner prior to starting an exercise program or taking supplements. 

In summary, muscle soreness after exercise can happen soon after or the next day. It may include pain, dull soreness and a stiff feeling. The pain experienced the next day is called delayed onset muscle soreness. After the age of 30 years old, muscle tissue has been shown to decline slowly. It is important to keep muscles healthy by including strength training and aerobic activity. Eating a healthy diet and taking supplements to provide antioxidant benefits is also a great way to improve muscle health.

This article is for educational purposes only and is not intended to diagnose, treat, cure or prevent any disease. It is not for the purpose of marketing any products. 

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