There are lots of things you learn as you get older such as to stop and smell the roses – it really is a beautiful w
But for many of us, our bodies simply will not do what our mind thinks we can, however hard we try. They say that exercise is good for you, but as we age, exactly how we exercise becomes important.
Delayed onset muscle soreness can kick in from six to eight hours post-exercise and peaks around the 48 hour mark. Despite popular belief, it is not from lactic acid but actually tiny tears in your muscles, after which the muscle adapts and eventually gets stronger. However, it can hurt in the meantime.
Ways to reduce the soreness include gradually increasing the intensity of your exercise programme (couch potato to marathon runner takes time!) and warming up your muscles beforehand is certainly an injury preventer (as many of us discover the hard way). Afterwards, massage and hot baths may help.
Treating mild sprains and strains is largely about reducing the damage, swelling and pain. Standard treatment for both is the same and is usually referred to as RICE – Rest, Ice, Compression and Elevation.
• Rest: try to reduce any weight or exercise to that area, especially for the first 48 hours.
• Ice: use an icepack wrapped in a dry cloth, for up to 20 minutes every two or three hours while pain and swelling is present.
• Compression: use elastic bandages or joint supports to support the injured area and wear them whenever the area is painful.
• Elevation: raising the injured area above the level of the heart for the first 24 to 48 hours will help to decrease swelling to the area.
Pharmacies have many different supports and elastic wraps to help with injuries to different areas. If you are using a supporting wrap it is important to get advice regarding the correct size for your body and injury. Drugs such as ibuprofen may be useful for a particular injury but are not necessarily helpful long term. Natural anti-inflammatories are another consideration, such as curcumin or a topical product. Heading along to your physiotherapist is also a good plan as rehabilitation after injury is vital.
Exercise is good for so many reasons and at all ages. So remember to make time to look after yourself.
