Muscle aches are a normal occurrence that proper understanding of it has taken for granted by anybody. Everyone knows that muscle pain occurs when there is overuse of the muscles, trauma or inflammation. Muscle aches are perceived when substances that are released by the body when a tissue is damaged and released at the pain nerve endings.

There are plenty of theories related to how aching muscles develop, but the two factors stated above are the most common concepts being considered in order to come up with solutions of relief. The substances that are involved when there are damaged tissues may be prostaglandin, bradykinin, potassium ions or serotonin. These are believed to be precursors of the inflammation process where pain is the major symptom. The nociceptive nerve endings, or nociceptors, are the sensory receptors in our body that can respond to strong stimulus and send the signal to the spine towards the brain. The substances being released to these areas are the neuropeptides, somatostatin or the calcitonin gene-related peptide. When these substances are released in large amounts to the body, the nociceptors will be excited and sensation of muscle ache is felt.

The immediate relief when there is a sensation of aching muscles is usually to swallow a pain pill. Advertisements of pharmaceutical companies are easy in giving solutions to muscle aches by simply telling people to pop in a pill and everything is enough. But there are actually other solutions that do not involve ingestion of chemicals. These solutions are proven to be worthwhile and they are not as expensive as pain medications. They have been used for centuries, and they are equally effective as the pharmaceutical solutions available in the market.

1. Heat and Cold Therapy

   Many athletes plunge into a pool of cold water after an exercise. When muscles are used, the muscle stretches or contracts and relaxes. Involuntary muscles, such as the heart and lung muscles, contract and relax every time. Voluntary muscles, such as the biceps and the trapezius found at the shoulders, on the other hand, can be controlled at will. When there is too much stimulation and contraction and less relaxation, the muscles will begin to feel sore.

   Immersing the body in cold water, called cryotherapy, has shown to be beneficial in eliminating the pain. Cold temperature reduces the inflammation of the muscles due to constant stimulation and contraction. When inflammation is reduced, pain is also reduced. When muscles are stimulated, blood rushes into the tissues to nourish it with oxygen. But sometimes it is overdone that other materials, especially one which causes pain, are also released. Applying cold therapy can help the blood vessels constrict and therefore reduce the pain being felt by the body. If the pain has been going on for days yet there is no inflammation involved, heat therapy is advisable. The purpose of heat therapy is largely for stimulation of blood flow into the muscles which can help in its relaxation. Using cold therapy is for immediate pain, while heat therapy is for that nagging muscle pain.

2. Massage

   There are different types of massage, but massage generally is to press, rub or manipulate not just the muscles, but also the skin, ligaments and tendon. Massage may vary from light stroke to deep stroke, depending on the condition of the muscle involved. According to a study made by the McMaster University’s Department of Kinesiology researchers, undergoing a 10-minute massage is beneficial in reducing the inflammation of the muscles. For many centuries, massage therapy is considered a number one solution for any muscle pains. But the research has actually proven the point on such remedy. Subjects were made to ride a bicycle for over an hour until their body is exhausted. When they rested, a massage therapist performed massages to the affected muscles for 10 minutes. When biopsies were performed, it showed that there is reduction of inflammation. Since inflammation consist of pain, swelling, redness and the inability to move as symptoms, the massage activity indicates that massage indeed can reduce muscle aches.

3. Exercise

   Exercising during muscles aches is a crazy concept. But exercising as remedy is actually possible. Exercise may be done before or after the activity. There is a condition called DOMS, or delayed onset muscle soreness. This is a condition when muscle aches are experienced 2 to 3 days after the activity, and not immediately. To prevent development of this condition after strenuous activities, the advice is to do light exercises before the planned activity. But light exercises may also be performed after the strenuous activity. Light exercises may be better solution than avoidance therapy or simple waiting for pain to subside. Active recovery that is low-intensity and low-impact enables the body to control the blood circulation and gradually remove the lactic acid from the muscle, the substance thought to be responsible for the pain sensations.

4. Sleep

   Sleep helps in the recovery of the overused body. Within the 24 hours of human life, one-third of it is recommended to be used for sleeping. Sleeping allows the muscles to recover by relaxation. Studies have shown that for faster wound healing, there must be an increased number of hours of sleep. Sleep must also be continuous; otherwise, repair of muscles will not be completed.

5. Apple Cider Vinegar

   To those who engage themselves in strenuous exercises, especially at the gym, they have found an effective remedy for muscle pains by not necessarily downing a pain medication. Using apple cider vinegar, as it turns out, has been a solution in folklore medicine to relieve muscle spasms and aching. In order to use the apple cider vinegar, simply saturate a piece of cloth with vinegar. Wrap the cloth around the muscles for about 20 minutes. There are several claims that muscle aches will disappear within hours. If not, it is recommended to re-apply at least every four hours. According to those who used this therapy, the vinegar absorbs the lactic acid which is swelling after every muscle use. Lactic acid is the product of muscle contraction and is thought to be the reason for muscle aches.

Sources
ehow.com
fitsugar.com
sciencedaily.com
longtail.hubpages.com
sciencedaily.com
sportsmedicine.about.com