Q: I get very sore after my leg exercises. Typically it’s so dangerous I discover it onerous to get round. Is it OK to take ibuprofen to assist cut back the ache?
As a basic rule, I counsel in opposition to taking ibuprofen, or any kind of non-steroidal inflammatory drug (NSAID). Ibuprofen works by blocking an enzyme known as cyclooxygenase (COX). COX catalyzes the manufacturing of varied prostanoids that play a job in irritation and algesia. Theoretically, decreasing prostanoids ought to assist to alleviate localized muscle muscular ache.
Most analysis, nevertheless, fails to help the efficacy of NSAIDs in decreasing muscle soreness. Creatine kinase ranges (a marker of muscle injury) haven’t been proven to be considerably totally different between these taking NSAIDs and a placebo group, indicating that NSAIDs have little impact on attenuating the basis reason for ache. Furthermore, the vast majority of research present no variations in self-described ache rankings related to muscle soreness after taking NSAIDs. That is notably true in extreme instances of muscle soreness, when a ache reliever could be of biggest worth.
Whereas a scarcity of effectiveness in decreasing post-workout ache is actually motive sufficient to keep away from NSAIDs, there’s a bigger concern for severe exercisers. Specifically, prostaglandins are recognized to manage protein metabolism. Particularly, they assist to stimulate protein synthesis, which is the mechanism by which muscle tissues restore themselves and develop stronger. Research have proven that post-exercise protein synthesis is just about non-existent following consumption of NSAIDs. And in case your muscle tissues don’t synthesize protein after a exercise, you gained’t see any considerable enchancment in muscle growth.
Backside line: attempt to keep away from ibuprofen or every other NSAIDs each time attainable. Perceive that the inflammatory response following an intense coaching session is a part of the therapeutic course of that’s essential to develop your muscle tissues. Shortchange therapeutic, and also you shortchange muscular outcomes.
So, what to do concerning the ache from soreness? The perfect recommendation is to remain energetic – don’t simply lie in mattress or sit round at your desk all day. An energetic restoration will assist to take care of blood circulate to the affected muscle tissues, which is able to support in therapeutic. There’s some proof that therapeutic massage might help to revive muscle perform and cut back achiness. It’s actually price a strive. If nothing else, it could present momentary aid by taking your thoughts off the ache.