Beyond Sore: Preventing and Managing Aches and Pains

Author: Hudson Wilvers, PT

If you live in the mountains, you know the feeling — quads screaming after a long powder day, arms sore from paddling, or legs burning after that first big hike of the season. A little soreness is part of staying active in Tahoe. But how do you know when it’s just muscle fatigue — and when your body is signaling something more serious?

Here’s how to manage aches and pains, and when it’s time to seek help.

Stay Active for Sore Muscles

If you’ve ever tried an activity that wasn’t part of your normal routine — a new strength class or a longer bike ride than usual — you’ve likely felt sore a day or two later. Called delayed onset muscle soreness (DOMS), this aching and stiffness usually occurs within 24 hours of your activity and typically peaks within 72 hours.

The good news: that soreness is normal and a sign that you’re building strength. While it’s tempting to lie on the sofa until the pain subsides, research shows it’s better to take an active approach to recovery. Here’s how to stay active and feel better faster:

• Do some light stretching.
• Try yoga.
• Use a foam roller for about two minutes on each sore muscle.

Start Smart with a Warm-Up

Warm-ups help to lessen soreness and reduce risk of injury. Start with five minutes of light cardio, such as brisk walking or riding a stationary bike. Then, take a few minutes to further prepare the muscles you will be working on. This can be done with stretching, or for a more active warm-up, light bodyweight squats.

Press Pause on Pain

Pain that comes on during or right after physical activity could be a warning sign of an acute injury (think sprained ankle) or overuse injury (such as tennis elbow). If something feels off, stop the activity right away.

Take it seriously if you notice:

• Sharp or severe pain, or extreme swelling
• You can’t put weight on the affected area
• A joint that looks deformed or out of place
• Pain or swelling that lingers more than a few days
• Pain that keeps coming back when you exercise

For mild tweaks, rest, ice, compression, elevation, and over-the-counter pain relief can help. But if symptoms persist, it’s time to check in with a medical professional — before a minor issue turns into a season-ending injury.

And always call 911 for chest pain, trouble breathing, or confusion.

Hudson Wilvers is a physical therapist at Barton Rehabilitation & Sports Medicine. Learn more about rehabilitation services, including physical therapy by calling 530.539.6600.