Q: I get very sore after my leg exercises. Typically it’s so unhealthy I discover it laborious to get round. Is it OK to take ibuprofen to assist scale back the ache?

A:

As a basic rule, I counsel towards taking ibuprofen, or any sort of non-steroidal inflammatory drug (NSAID). Ibuprofen works by blocking an enzyme known as cyclooxygenase (COX). COX catalyzes the manufacturing of assorted prostanoids that play a task in irritation and algesia. Theoretically, lowering prostanoids ought to assist to alleviate localized muscle muscular ache.

Most analysis, nevertheless, fails to assist the efficacy of NSAIDs in lowering muscle soreness. Creatine kinase ranges (a marker of muscle harm) haven’t been proven to be considerably completely different between these taking NSAIDs and a placebo group, indicating that NSAIDs have little impact on attenuating the foundation reason for ache. Furthermore, the vast majority of research present no variations in self-described ache scores related to muscle soreness after taking NSAIDs. That is significantly true in extreme circumstances of muscle soreness, when a ache reliever could be of biggest worth.

Whereas an absence of effectiveness in lowering post-workout ache is definitely purpose sufficient to keep away from NSAIDs, there’s a bigger difficulty for critical exercisers. Specifically, prostaglandins are recognized to control protein metabolism. Particularly, they assist to stimulate protein synthesis, which is the mechanism by which muscle tissue restore themselves and develop stronger. Research have proven that post-exercise protein synthesis is nearly non-existent following consumption of NSAIDs. And in case your muscle tissue 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 at any time when potential. 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 tissue. Shortchange therapeutic, and also you shortchange muscular outcomes.

So, what to do in regards to the ache from soreness? The perfect recommendation is to remain lively – don’t simply lie in mattress or sit round at your desk all day. An lively restoration will assist to take care of blood circulate to the affected muscle tissue, which can help in therapeutic. There may be some proof that therapeutic massage might help to revive muscle perform and scale back achiness. It’s definitely value a strive. If nothing else, it might probably present short-term aid by taking your thoughts off the ache.