The best remedy for muscle pain and stiff joints is movement.
A recent study published in Neck and Shoulder Pain from Harvard Health Publications shows strong evidence supporting the use of stretching and gentle strengthening exercises for people who suffer from neck and shoulder pain. This also spills over into other sports injuries and muscle sprains.
The results show that recovery from muscle pain is accelerated when the victim remains active and engages in gentle stretching and strengthening exercises after the injury occurred. Even in injuries such as whiplash, this treatment works.
In sports, active recovery is something that is recommended during intense training and the same principles can be applied here. Other therapeutic methods can include foam rolling that stimulates deep tissues to repair and breakdown adhesions that may be stifling your performance.
Even on your days off, taking a 30-minute walk to invigorate yourself is recommended to keep muscles flushed with nutrient-rich blood. During my off days, I practice Yoga and use this time to fully and deeply stretch my muscles, tendons, ligaments and joints. This helps with recovery and my body responds better to the intensity of training.
Strength training and weight lifting work in contradiction to stretching and mobility exercises, which is why it is so important to fully stretch your muscles out after exercise. While we lift weights, we shorten our muscles and create bulk. Through stretching, we work the muscles in the opposite direction by lengthening them and releasing any tension that may build up during training.
It is recommended that you work your body on all planes and that your exercise program is planned in such a way that your body is given the treatment and time to properly recover and repair itself. This is the path to a successful and healthy fitness plan.
It’s also a good idea to plan your workout around the kind of lifestyle you lead. For instance, if you work at a computer all day sitting down or you are a commuter who spends a lot of time in the car, your exercise plan will want to strengthen the muscles you weaken during your daily work life. Being hunched over a desk all day causes tension in your upper back and shoulders, your chest and abdomen. Some back-bending exercises, thoracic-opening exercises and movements that help improve posture will ensure you’re developing a well-rounded health and fitness plan and will help you move into your senior years with greater flexibility and mobility.
