You put in a lot of work during the week, so you want to play just as hard on the weekends. Nothing will give you a boost of energy like a few rounds of golf, a walk in the mountains or a rigorous gym session.

However, stiffness and pain from all that exertion may manifest a day or two later. Don't let muscle soreness stop you. In order to stay competitive, learn about the causes and available therapies.

 Why Do My Muscles Feel So Sore?

It's common to experience sore muscles after exercising, participating in sports, or simply doing housework, particularly if:

• You did something you're not used to, like running a marathon when you normally jog just a few miles.
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did unusual exercises that lengthen instead of shorten your muscle, like walking downhill or extending your arm during a bicep curl.

Small tears in your muscle fibres and connective tissue may result from these modifications to your workout regimen. A soreness will start to appear around a day later.

Physical therapist Ethel Frese, PT, an associate professor at St. Louis University, describes that as "delayed onset" muscle pain. "It peaks within about 48 hours, and then it will gradually get better."

Fortunately, your muscles will begin to adapt to the exercise when you perform it again. "You will actually have no soreness or less soreness because now you've strengthened the muscle or connective tissue," explains Allan Goldfarb, PhD. He works at the University of North Carolina, Greensboro, as an exercise physiologist and professor.

Why Am I Experiencing Joint Pain?

Osteoarthritis is typically indicated by painful, achy joints. The older you get, the more frequent this inflammatory disorder becomes. The joints become uncomfortable and inflamed as a result of the cartilage that normally cushions the joints wearing away.

How Can I Avoid Joint Pain and Sore Muscles?

In the past, experts advised stretching before working out to avoid aching muscles. However, studies reveal that stretching in advance of an injury or pain doesn't really help. According to Frese, it's preferable to warm up thoroughly before working out. After your muscles have warmed up, stretch.

Certain natural chemicals, such as antioxidants like vitamin C, are recommended for the prevention of painful muscles. However, consult your physician before taking any vitamin in large amounts. Consuming protein may help serious exercisers relieve discomfort after a workout. Protein supplements were shown to alleviate muscle soreness following strenuous activity in a marine investigation.

Take It Slowly with Exercise and Consult Your Physician

Gradually increasing your level of exercise is one of the easiest strategies to avoid painful muscles.

"Start off with lighter exercise and gradually build up," Frese advises.

See your doctor before beginning an exercise programme if you have a medical problem or are unsure about your health. They can assist you in determining a fitness regimen that is both secure and productive for you.

You could feel like curling up in bed when you experience joint ache. But exercising is one of the healthiest things you can do for your joints. According to Frese, "our joints need to move to get nutrition." Exercises involving weight bearing can aid in strengthening the muscles that support the joint. Just be careful not to overdo your exercise till it hurts.

Working with a physical therapist can also be beneficial as they can teach you safe workout techniques and proper posture, preventing injuries and aggravating joint discomfort.

or ligament problems in the knee can also result in joint pain. Ligaments are tissue bands that join the bones in your body. A meniscus is a knee cushion made of rubber.

Handling Painful Joints and Sore Muscles

Whether to apply heat or ice to relieve painful muscles is a common concern among patients. For quick relief, experts advise using indirect ice, which is simply an ice pack covered in a small towel.

"Heat will feel good while it's on, but it's not going to lessen the damage or make it go away anytime soon," adds Frese.

After the workout, Goldfarb advises applying ice to the affected area to reduce inflammation. After that, apply heat to the area to improve blood flow. Additionally, heat can ease joint pain.

Take acetaminophen or a nonsteroidal anti-inflammatory medicine (NSAID) such as aspirin, ibuprofen, or naproxen if you occasionally experience muscle soreness. Just use caution when taking NSAIDs on a daily basis. According to Goldfarb, prolonged use can impair your muscle's capacity for self-healing.

For information on potential interactions between these over-the-counter medications and other prescriptions you take, speak with your doctor or chemist. Additionally, if you suffer from ulcers, renal disease, liver disease, or other illnesses, you might need to avoid taking certain medications.

More often than not, applying an ice pack or over-the-counter pain medication is necessary to ease painful muscles. An acute, sharp ache in your muscles is an indication that you have hurt yourself. If your discomfort is severe or last for more than a few days, give your doctor a call.