We’ve all experienced the occasional aches and pains from trying a new exercise, sleeping in the wrong position or a sudden & painful contraction, a cramp in the leg or pain in the foot. But less understood is why this happens. Here’s a brief overview of muscle cramps vs. muscle soreness and the best options for treatment. Learn more about how your body works and how to alleviate muscle pain.
Muscle Cramps vs. Muscle Soreness
According to the Mayo Clinic, a muscle cramp is a “sudden and involuntary contraction of one or more of your muscles”. These cramps are a result of overuse, dehydration, or muscle strain. A ‘charley horse’ is a common name for a muscle cramp.
Muscle soreness is often less severe than cramps and can occur hours or sometimes even days after using the muscle. This is known as Delayed-Onset Muscle Soreness or DOMS. This is when you create small tears in the muscles during exercise or exertion.
Self-Care Help for Muscle Cramps
If you’re dealing with an immediate muscle cramp, don’t fret!!! Drink plenty of water to hydrate your system. Try gentle stretching accompanied by deep and long breaths and massaging the muscle with brisk brushing movements. A heating pad or microwavable buckwheat-flaxseed-rice therapeutic pillow can help soften the tight tissue even before your easy stretches. Make sure you’re using the heat source up to 20 minutes and not more so inflammation won’t set in.
A significant body of research has found that increasing your magnesium intake can help with the frequency of nighttime leg cramps, so have a daily Banana for a good source of Magnesium and Potassium that will support all your muscles, including your heart.
Sore Muscle Help
In general, sore muscles can benefit from rest, stretching, a soak in a hot tub or an Epsom salt bath (my favorite!). You can also try icing the area to reduce inflammation, but move the ice frequently, not allowing it to sit in one spot for long, and the overhaul use of ice should not exceed 20 minutes. Self-care of myofascial and trigger point release with a foam roller, Tennis or lacrosse ball while breathing deeply into the sensitive spots will help relieve the intense sensation.
Massage is an excellent option to alleviate sore muscles. I have many clients who are very active athletes and use massage as a way to relieve sore muscles and prevent cramping. A 2018 study concluded that “Massage seems to be the most effective method for reducing DOMS and perceived fatigue… Furthermore, the most powerful techniques that provide recovery from inflammation are massage and cold exposure.” I highly recommend a Deep Tissue Massage for muscle soreness. This treatment can increase blood flow and help release trigger points.
Relieve muscle cramps and soreness in a natural way
Essential oils such as the Deep Blue Soothing Blend can also do wonders to relax sore muscles as part of your self-care. This blend penetrates into achy joints and muscles to relieve soreness by facilitating actual healing of the tissue. The combination of wintergreen, camphor, peppermint, ylang-ylang, helichrysum, blue tansy, blue chamomile, and osmanthus oils in this blend provides a cool and soothing effect while easing pain and inflammation. This blend gets its signature color from blue tansy oil, which also provides a relaxing sensation. The peppermint and wintergreen oils balance out the blue tansy by providing cooling and soothing elements.
Using RAD Tools for Self-Myofascial Release
Are you looking for tools for at-home solutions to self-myofascial release your muscles, such as foam rollers, massage balls or massage sticks?
I like the products from RAD! Click the button below to see their selection. (Disclosure)
Relieve Muscle Cramps and Soreness with Stretching
- Stretch frequently, flexing tight joints and shaking out tense limbs.
- Stretch to a place where you feel pull but not pain. Don’t bounce.
- Breathe easily while holding the stretch. Slow, full breaths can get more oxygen to your muscles and help prevent straining.
- Hold the stretch for 3-5 breaths to increase circulation and 5-10 breaths to lengthen a muscle.
- If you feel a sharp pain when stretching, return to your comfort zone.
- If you have a recent injury or surgery, consult your primary health practitioner before continuing a stretching routine.
If you suffer from constant muscle cramps or soreness, consider booking a session soon, so you’ll start your road to wellness as soon as possible.
Far Infrared Sauna Therapy Speeds Muscle Recovery After A Workout
Delayed onset muscle soreness is the soreness that you feel the day after an intense workout or after using a new muscle group. It is not due to the muscle damage itself but to the inflammation triggered by the muscle damage. Studies have shown that far infrared therapy during the recovery period decreases this inflammation, decreasing pain and soreness, speeding muscle recovery, and increasing muscle performance during the recovery period.
I’m looking forward to seeing you at my clinic 🙂
Love and Light,
Liraz
Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master & Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.
Liraz is the best massage therapist I have worked with. She combines expert knowledge of anatomy with her sensitive intuition. She takes time to talk with you to learn your specific needs and follows up on future visits. She adapts her approach based on your preferences. She has alleviated pain in several areas for me, and suggested exercises and stretches I can do at home to maintain the improvements. Her office setting and personality are serene and relaxing. I always leave feeling significantly better physically and spiritually. I highly recommend Liraz and Heavenly Embrace Wellness.
***Disclaimer***
These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please confirm any information obtained from or through this web site with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.
