All about muscle pain
❓ Muscle pain is an extremely common phenomenon. It can be triggered by a variety of causes, ranging from overuse and injury to illness and chronic conditions. Whatever the cause, it can have a profound impact on quality of life and it is often difficult to relieving muscle pain. Fortunately, there are many ways to treat and avoid sore muscles.
What is muscle pain?
❓ As you may have experienced, muscle pain is an uncomfortable sensation that can range from a dull ache to an agonizing stabbing. It can come on suddenly or gradually and last from a few hours to several days, depending on the cause, severity and treatment received. Did you know that there are many different types of muscle pain?
Muscle pain related to physical activity
Of course, muscle soreness is a familiar, but potentially uncomfortable sensation for those who engage in physical activity. From occasional discomfort to more intense cramps and strains, the sensation of sore muscles can unfortunately impact our comfort level when exercising.
Stiffness
🏃 A muscle soreness is a sensation of pain and stiffness that usually occurs after intense or unusual physical exertion. It is caused by microtrauma to the muscle fibers and can occur within hours or days of exercise. Stiffness is usually harmless and, as you will see, frequently disappears within a few days. However, if they persist or are accompanied by symptoms such as fever or swelling, it is recommended that you seek medical attention.
👉 How to relieve aches and pains?
Cramps
❌A muscle cramp is a sudden, involuntary contraction of a muscle or group of muscles. It is often associated with intense pain and perhaps strong enough to immobilize the affected muscle. Muscle cramps can occur anywhere in the body, but are most common in the legs and feet.
Contractures
🏃 A muscle contracture is a prolonged, involuntary contraction of a muscle or muscle group. It can cause stiffness and pain in the affected muscle and can limit the range of motion in the associated joint.
Muscle strains
❌ A muscle strain is when the muscle is stretched too far, but does not degrade the muscle fibers. When this happens, it is best to avoid physical activity or at least limit it so as not to strain.
Slamming
➡️ A muscle strain is a stretching of the muscle, that is, stretching the muscle too far, but this one is all the more serious since there is a breakdown of some muscle fibers. This type of pain requires immediate cessation of physical activity.
Muscle tears and ruptures
❌ The final stage of pain is muscle tear. This is similar to a muscle strain because the muscle is also overstretched, but this type of pain is more severe. This is because the muscle fibers are degraded, and that is in greater numbers. If you suffer from a muscle rupture, it involves the tearing of a bundle or, in the most serious cases, the entire muscle. The pain is then sharp and accompanied by swelling and bruising.
👉 So muscle pain can take many forms. It is important to take this into account. Occasional pains such as aches and pains are not serious, but can be uncomfortable in everyday life. On the contrary, strains, tears or ruptures should not be taken lightly and must be treated quickly to avoid aggravating them.
Muscle pain not related to muscular activity: injury, illness, deficiencies
🏃 Muscle pain can occur for a variety of reasons that are not related to physical activity or exercise. Some of the main causes of this type of pain include injury, as a muscle can buckle from overextension or sudden, unexpected movement.
➡️ Illness can also play an important role in the development of muscle pain, including certain types of viruses or other infections that cause inflammation and tenderness in the affected muscles.
Finally, nutrient deficiencies can cause discomfort and pain in areas of the body that are usually overlooked during training and physical activities.
👉 Sore muscles aren't just related to physical activity. Injuries, illnesses and even deficiencies can cause your pain.
What are the symptoms?
➡️ Symptoms of muscle pain can range from mildly irritating discomfort to severe, lasting pain. Common signs of muscle strain include a tight feeling in the muscles, muscle stiffness, or difficulty performing daily activities.
Some pains are sharp and stabbing and are accompanied by swelling; a hematoma or redness of the affected area, even fever if the injury is particularly severe.
👩 It is important to be aware of these symptoms and act accordingly. Ignoring the pain can lead to further injury and strain, and therefore a longer healing process.
What are the possible causes of this type of pain?
➡️ Muscle soreness can be caused by a variety of factors. They can develop as a result of intense physical activity or strenuous exercise, often due to a lack of rest between workouts.
🙌 Muscle soreness after physical activity is usually normal and should go away over time with proper rest. Muscle imbalances and body misalignment during exercise can lead to muscle soreness, as can a lack of stretching before and after exercise.
👩 In some cases, nerve damage or infection, such as the flu, can cause muscle pain and tenderness. Finally, age-related conditions, such as arthritis, can contribute to chronic muscle pain if not properly managed with self-care guidelines, prescribed medications, or physician-suggested medical treatments.
Who is most susceptible to these pains?
Sportsmen and women
🏃 Professional athletes, as well as weekend warriors, can expect to experience a variety of muscle soreness, often due to the sheer repetition of certain types of movements used during sport. Whether it's lifting large amounts of weight, sprinting, or throwing objects during a game, athletes constantly subject their bodies to intense stresses that non-athletes don't experience.
🏃 Muscles continually contract and relax during sports activities, creating microscopic tears in muscle fibers due to the extreme force applied during intense workouts. Although rest days are provided and workouts are geared towards recovery, even small amounts of accumulated stress can impact muscles throughout the body.
👉 Did you know that sport has many benefits for the skin ?
People with certain diseases
➡️ Diseases that cause muscle pain range from chronic conditions such as arthritis to more acute inflammations such as myositis. In some cases, viral infections can cause severe muscle pain, especially in young children; mumps, influenza and parvovirus are known culprits.
➡️ Fibromyalgia, a widespread condition, is characterized by widespread musculoskeletal pain and elements of cognitive impairment. Lyme disease is another condition that has been associated with intense episodes of myalgia (muscle pain), as well as problems such as fatigue and joint pain.
Other diseases such as polymyalgia rheumatoid, chronic fatigue syndrome or arthritis can also be accompanied by muscle pain.
👉 Sometimes, sore muscles are consequences of an underlying infection or disease. That's why you shouldn't hesitate to consult a doctor.
How to avoid these pains?
❓ Are you used to feeling soreness after your sports activities? If so, you may be looking for ways to avoid the next one. Luckily, there are a few quick and easy tips that can help you escape that pain.
Warm up before each activity and stretch afterwards
✔️ Exercise is important for maintaining good health, but it can also be dangerous to the body when done incorrectly or too intensely. This is why it is so important to always warm up and stretch before any physical activity. Warming up prepares your muscles for what you are about to do by increasing heart rate, blood flow and flexibility, while reducing the risk of injury.
🏃 Doing some light stretching before your main workout can also reduce the risk of injury, as well as fatigue and soreness afterwards. Also, don't forget to stretch after your workout! Doing a few stretches after exercise can help cool your body down, which can reduce muscle spasms and promote relaxation.
👉 Don't forget to warm up before your workout, but also stretch your muscles after it. This trick often allows you to escape from post workout soreness, or at least reduce it.
Massage your muscles after a physical activity
🙌 Taking the time to massage your muscles properly can promote recovery, reduce stress levels, improve circulation and flexibility, and help your body heal faster overall. Massaging your muscles helps move lactic acid and other metabolic waste products, which can reduce soreness.
✔️ By using rolling motions with your hands or a foam roller on your muscles, you can relieve the tension in them and make them more flexible. Experiment with different techniques that work best for you, from gentle, light movements to more vigorous ones, to loosen tight knots. In addition, stretching reinforces this effort by releasing the residue in the muscles that may be causing pain. Massage and stretching are a great combination to reduce muscle soreness and prepare your body for future physical activity.
👉 To massage your muscles, there are massage rollers suitable for each area of your body. You can also use a massage cream in order to facilitate the latter, but also to penetrate relaxing active ingredients to relieve your muscles.
Active recovery after sport
🙌 Active recovery is exercising at a lower intensity level between workouts to help reduce the stiffening of muscles that results from an intense training regimen. Active recovery helps to promote flexibility and decrease the time needed for post-workout recovery. This is especially important for those who exercise multiple times per week.
Follow a training program adapted to your experience
✔️Practicing physical activity is a great way to stay healthy and work your body, but it's important to remember that pushing yourself too hard can lead to injury or damage. Before you embark on any program, it is recommended that you research proper technique and start with low-impact exercises that are appropriate for your experience and skill level.
👉 If at any point during training you start to feel discomfort, intense fatigue or other worrisome signs, take a break and stop for the day. It's better to be safe than sorry and not overexert yourself.
Drink plenty of water daily to deeply hydrate the muscle
💧 Water allows the body's cells to function better, which helps reduce muscle discomfort and fatigue. That's why it's important to make sure we drink plenty of water each day to deeply hydrate our muscles. If we are dehydrated, our muscles cramp or stop working as efficiently.
👉Bo ire water allows you to hydrate your muscle and skin from the inside while a natural cream allows you to moisturize them from the outside.
Adopt a balanced diet rich in magnesium, calcium and potassium
➡️ It is recommended to adopt a balanced diet rich in magnesium, calcium and potassium to maintain muscle health. These nutrients are important for normal muscle function and can help prevent muscle cramps and contractures. Here are some examples of foods rich in these nutrients:
- Magnesium: legumes (such as beans, lentils and chickpeas), nuts (such as almonds and cashews), seeds (such as sesame and sunflower seeds), green leafy vegetables (such as spinach and kale), avocados, bananas and dark chocolate.
- Calcium: dairy products (such as milk, cheese and yogurt), sardines and other fatty fish, green leafy vegetables (such as spinach, broccoli and kale), tofu and sesame seeds.
- Potassium: bananas, avocados, potatoes, tomatoes, green leafy vegetables, legumes (such as beans, lentils and chickpeas), nuts (such as almonds and cashews) and dried fruit (such as apricots and prunes).
How to relieve muscle pain?
❓ Muscle pain can be uncomfortable and limit our ability to take part in daily activities. Fortunately, there are a number of things we can do to ease these symptoms.
Stays in motion in case of mild pain
✔️ Staying active is something to consider when you have aches and pains, especially if those aches and pains are fleeting and mild. Being active rather than sitting on the couch can help with an overall sense of well-being and relieve those muscle aches temporary. Taking a walk or doing some light stretching can make a difference, as exercise helps improve circulation to naturally reduce pain. Also, be careful of high-impact exercises that may aggravate the mild soreness you are experiencing.
Rest for severe pain
➡️ When you are in severe pain, such as a strain or tear, it is important to rest. Rest and time will do you more good than pushing through the pain and trying to overcome it. Not resting properly after an injury can cause further damage and limit your ability to heal properly, which can lead to increased pain in the future.
👩 Taking care of your body now by resting properly can prevent you from having to deal with painful issues later. It can help you get back on your feet quickly and restore normal muscle function so you can move forward without discomfort.
👉 If your pain is mild, you can stay moving to warm up the muscle and relax it. On the contrary, when it is more severe, it is important to rest so as not to make it worse.
The cold
❄️ Cold application is used to reduce inflammation and pain associated with injury or overuse of muscles. It works by causing constriction of blood vessels in the area, which slows the flow and reduces swelling and therefore discomfort. Cold can be applied in many forms, including cold packs.
The hot
✔️Many sore muscles cause pain and tenderness, so stretching and applying heat can help relieve them. You can find immediate relief by using a hot water bottle, shower or bath - to increase blood flow to the area and decrease tension.
🛀 A hot bath can create a soothing atmosphere that helps relax your body and mind. Showers with massage settings offer options for relieving muscle stiffness, providing pulsating water jets that help relieve the discomfort associated with painful muscle fatigue.
☀️ A hot water bottle is perhaps the easiest way to relieve an overworked muscle: simply heat it and place it on a muscle knot to reduce inflammation and pain.
Hemp oil
🙌 Hemp oil is a popular remedy for muscle pain, thanks to its anti-inflammatory properties. In fact, its main components, cannabidiol and cannabinol, have strong anti-inflammatory benefits that can reduce inflammation and discomfort caused by tight muscles during exercise or daily activities.
In addition, the omega 3 and 6 fatty acids present in hemp oil are known to reduce joint swelling and stop the transmission of pain signals through the nerves.
✔️ Hemp oil can also improve circulation in the affected area, allowing existing tears or damage in the affected muscles to heal more quickly.
➡️ Hemp oil can be applied directly to the skin, which means it absorbs quickly and provides immediate relief in addition to promoting long-term healing benefits. Overall, hemp oil is proving to be a natural alternative to help reduce the sensations of muscle pain and decrease the inflammation that comes with physical activity.
👉 Don't worry, hemp oil, just like CBD oiloil, will have no psychoactive effect on your body.
Upper Chill, the relaxing tiger jelly with hemp oil
✔️ Upper Chill Is the perfect solution to relieve your muscle pain. Thanks to its innovative herbal formula, this tiger jelly makes the feeling of sore, stiff and tight muscles disappear. Soothing and relaxing, Upper Chill gives you the opportunity to keep moving without sore muscles.
🙌 Enriched with hemp oil, the cream Upper Chill helps relax your sore muscles and reduce muscle soreness. The coconut oil in this tiger jelly moisturizes and repairs your skin to leave you with supple, reboosted skin. Discover a melting texture to be applied in massage on the painful zones to relax your muscle and continue to move in all freedom!
