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Prevent ‘Weekend Warrior’ Discomfort

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Being cooped up in an office all week when the weather is sunny and warm can trigger a major case of spring fever. So when the weekend finally arrives, we rush outdoors to play a game of softball, go for a three-mile bike ride, paint the garage or plant a garden. While physical exercise is absolutely critical to good health, the “weekend warrior” who is sedentary all week often winds up with sore, aching muscles and limited mobility. While muscle soreness and cramps aren’t generally life threatening, they can be uncomfortable and annoying and can dampen your enthusiasm for physical activity.

To avoid this, start an exercise program that keeps you moving several days a week so your body is ready for the challenge when the weekend comes. Pilates, brisk walks, aerobic exercise and strength training can get your body in shape so that you don’t wind up with tight, sore muscles at the end of your weekend.

Always perform gentle stretching exercises before you begin a physically demanding task. Cold muscles that are suddenly put to work are far more likely to become damaged than muscles that are warmed up properly. Warm ups increase your heart and breathing rates, which helps promote a healthy flow of oxygen and nutrients to your muscles so that the body is properly adapted to the demands of exercise.

Although gardening is an excellent tonic for the body and the soul, doing too much of it at one time can wreak havoc on your muscles and joints. The bending and kneeling associated with gardening can be troublesome, especially if you are over 50 years of age. If the dirt is hard and you are stomping hard on a shovel, you may be setting yourself up for sore muscles in your arms, shoulders or back. Take your gardening projects step by step. Trying to till an entire garden in one weekend is a bad idea.

If, despite your best efforts, you still wind up with sore muscles, there are several natural approaches to relieving the pain. Because of heavy advertising campaigns, some people think the answer to pain relief is nonsteriodal anti-inflammatories (NSAIDS) such as ibuprofen. Instead of subjecting your body to NSAIDS, try natural methods for pain relief.

A heating pad can be very helpful in relaxing tight muscles. Heat increases blood flow to painful muscles and can help relax muscle spasms. Apply heat for approximately 20 minutes at a time a few times a day. Massage is another natural approach to relieving muscle soreness. Massage increases circulation and reduces tension in muscles. There are various types of massages which may help, including deep tissue or massage with essential oils.

There are several herbs that can be used for muscle soreness. Menthol, a component of peppermint, can be of great benefit when added to a hot, steamy bath. Chamomile can also be added to the bath. Comfrey salves and ointments can be helpful. You can coarsely chop dry comfrey leaves, soak them with warm water, and apply to the sore area, covered, for at least 15 minutes. Valerian root, native to Europe and western Asia, decreases muscle spasms and acts as a tranquilizer.

This weekend, try to pace yourself so that you don’t wind up with sore muscles on Monday morning. Your muscles and your joints will thank you for it.