Getting out of bed is difficult for many people, but for some this difficulty goes beyond mustering up the will to leave the warmth and comfort of the covers. Morning muscle soreness makes it physically hard to get moving in the beginning of the day. Understanding the sources of this pain will help you understand how to get rid of it.
Delayed Onset Muscle Soreness
There are a few different reasons for muscle soreness in the morning. Delayed onset muscle soreness (DOMS) is one culprit that often affects those who exercise or those who performed a strenuous physical activity recently. Pain from this condition usually manifests one to three days after the activity that caused it and can be felt first thing in the morning.
It is normal to experience DOMS after an unusual activity or an increase in your workout, but it should not be occurring every time you’re active. Frequent muscle soreness may mean that you’re increasing your workout load too fast. Try to stick to the “10% rule,” which dictates increasing your workout load by no more than 10% each week. For the sedentary, delayed onset soreness may be a wake-up call that your muscles aren’t prepared for basic work. If you’re sore days after a walk or other low-impact activity, it’s time to start exercising more regularly. Start slow and work your way up to more rigorous exercises.
The pain from DOMS may be alleviated by ice, gentle stretching and, simply, time.
Lack of Movement
For some, morning muscle soreness may be the simple result of holding the body mostly still throughout the night. The human body thrives on motion. Muscles rely on a contraction/relaxation cycle to pump in fresh blood with its nutrients and oxygen and to flush out waste. Throughout the night, muscles don’t get a lot of play. Before you jump out of bed, it’s a good idea to replenish your muscles with fresh blood supply by doing some gentle stretching. This can help relieve neck, shoulder, leg, hip and lower back pain in the morning.
See www.fitsugar.com for five simple stretches to help prep your body for the day’s activities.
Morning muscle pain can usually be managed by adjusting your activity level and stretching. If you have other musculoskeletal pain symptoms, consult a doctor or physical therapist for further assessment.