Soreness and Cramps
Soreness and cramps are signs that your muscles are getting used to something new. They can hurt, but it also feels good to know that your muscles are getting stronger.
After you read this, it will be clear why you're told to warm up, cool down, and stretch over and over again!
To help prevent soreness and cramps
Slowly increase how often, how hard, and how long you do a new exercise. This program does this for you and lets your body get used to it.
Wear socks and shoes that fit well and are made for your activity.
Drink plenty of water before, during, and after activity.
Make sure you get enough salt and other minerals in your diet. If you have high blood pressure or are on a low-salt diet, talk to your provider about how much sodium is right for you.
Warm up before, and cool down after each activity. Cooling down exercises help your body flush lactic acid (which cause soreness) from your muscles.
If you have muscle soreness
Pain relief creams, ice, or a heating pad may offer some relief.
Do some gentle activity to keep your sore muscles moving.
Tip
Go for brief walk, even if you're sore.
Doing no activity will make your soreness worse.
If you get a muscle cramp
Gently stretch the muscle and hold it until the cramp subsides.
Massage the cramp area.
If it still hurts, put ice on the cramped muscle for a few minutes. Use a towel. Don't apply ice directly to the skin.
If you're concerned about muscle cramps or soreness, talk with your provider. You can also send your care manager a message.
Important
If you have pain that's keeping you from doing exercise, talk with your provider or care manager.