Soreness can be alleviated

     By Kim Springer
     View columnist
      Anyone who has ever worked out before has woken up a few days later to find him or herself stiff and sore. What exactly causes this soreness and how can it be prevented?
      Delayed onset muscle soreness is the after effect of a strenuous workout. When you lift weights, the muscle is broken down and then eventually repairs in the recovery period. During a tough workout, the muscle fibers are pushed to their limits, which accounts for the soreness that may occur a day or two later. You are more likely to get soreness after doing an activity or sport that you're unaccustomed to or after increasing the volume or intensity of an existing workout.
      Surprisingly, most people might assume that soreness is caused by extreme concentric (shortening) contractions. On the contrary, it is actually the eccentric (lengthening) muscle contraction that can cause soreness. Movements wherein muscles lengthen as they resist the pull of gravity, such as lowering a weight or running downhill, are all classified as eccentric. Although this movement might seem easier, it actually places a greater load on your muscles, as they have to work against the weight and act as a counterforce.
      Feeling sore is no longer a positive indicator of a good workout. As you get in better shape, your muscle soreness should decrease over time; this is a sign that you are more fit. In fact, the old adage "No pain, No gain" is really passˇ now that we know more about the physiology of the body and how the muscular system works.
      Delayed onset muscle soreness is still a rather mysterious phenomenon, but the widely held theory is that microtearing occurs in the muscle at the time of exercise. The body protects itself from this through inflammation and swelling and by releasing a number of chemicals to the area. The damaged cells are removed and new cells are built, which results in the muscle becoming stronger and more resilient.
      Soreness is generally an indicator to the brain that there is damage to the body. Learning to recognize the signals your body is sending out will help you to adjust your next workout accordingly.
      Soreness after a workout is common, but persisting pain could be a sign that something is wrong. There are many clues that can rule out delayed onset muscle soreness as a source of your pain and should indicate medical treatment. Soreness that persists for more than seven days or acute pain felt during a specific exercise should be treated. Pain near a joint, excessive swelling, blood in your urine or skin discoloration are all signs that you need to see a doctor.
      Although soreness cannot always be prevented, there are steps that can keep it to a minimum. By starting any new activity slowly and gradually increasing the training load you will cut down on soreness. Increasing the exercise intensity gradually will make the untrained muscles progressively adapt. Try spacing high-volume workouts out over the course of several days to give your body a chance to adjust.
      Ice packs are an athlete's best friend after a hard day of playing. Icing the area of soreness can reduce inflammation in the muscle and joints. Anti-inflammatory drugs, such as ibuprofen or aspirin, can also help ease the pain. Guard yourself, however, against chronic use of these drugs as they can increase the risk of stomach ulcers and kidney and liver problems.
      Your best bet is to take them on a full stomach with plenty of water. Finally, rest is really the best prescription to treat delayed onset muscle soreness and help you repair for your next workout.
     
     Kim Springer and her husband, Mike, are certified by ACE, NASM and ACSM as personal trainers. They can be reached at 233-9442, by fax at 233-9446 or by e-mail at springtrain@netscape.net.