As any experienced family doctor can attest, strenuous exercise often results in muscle pain. For instance, people who regularly run or jog several miles a day can experience repetitive stress injuries or pulled muscles. Below are some tips to help you deal with this type of discomfort.

What Are Some Pain Management Tips for Runners?

1. Massage

Therapeutic massage relieves tension and stimulates alternative nerve fibers, which impedes pain signals traveling to and from the brain. Professional massages can be expensive, however, so you can instead purchase various therapy tools, like handheld muscle rollers and electric pressure massagers. Follow the massage with a relaxing bath since warm water will increase circulation to the muscles and joints. 

2. Stretching

Stretching increases range motion, warms up the muscles, and prevents injuries that could derail your exercise and have you seeking help from your family doctor. First, lie on your back, bend your knees, and raise them to your chest. Hug your knees to your chest for 30 seconds to stretch your hamstrings and strengthen core muscles. 

You can follow those stretches with others that focus on the quads. Bend each knee in turn, bringing the foot up toward the buttocks. Grab the raised foot and, keeping the knee pointed at the floor, push your hips forward to stretch the muscles in the front of the thigh. 

3. Ice

Ice causes blood vessels to constrict and prevents swelling and cold also sends competing messages to the brain and disguises pain. Apply ice packs directly to areas of soreness or consider taking an ice bath for whole body pain relief. If you cannot tolerate icy water, instead try soaking in an unheated swimming pool or bathtub.

If you need a family doctor to help you with muscle aches, contact Affinity Health Group – Oliver Road Complex in Monroe, LA. They have served patients throughout Ouachita Parish since 2007, specializing in dermatology, specializing in pain management, speech and physical therapy, and behavioral health. Learn more about them by visiting their website or call (318) 807-4900 to make a family doctor appointment.