Pilates exercises can effectivly reduce pain.
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You may experience muscle soreness when you begin a new exercise program or increase the duration or intensity of your workout. Even people who exercise frequently are susceptible to bouts of soreness known as delayed onset muscle soreness, or DOMS. Nonsteroidal anti-inflammatory drugs and massages provide some relief, and low-impact exercises such as Pilates can also be an effective way to alleviate muscle soreness.
DOMS develops 12 to 24 hours after physical activity and lasts only a few days. It is a normal response of the muscles repairing and can vary in degrees of severity, from muscle tenderness to debilitating pain. DOMS may be a result of microscopic tearing of the muscle fibers when the muscles lengthen while using force, such as with biceps curls or walking or jogging down a hill. Specific Pilates exercises that combine stretching and strengthening can be effective when dealing with DOMS. The single-leg stretch and the single-leg straight stretch, for example, develop core strength while stretching the backs of the legs. Complete the recommended reps back to back twice a week on nonconsecutive days.
After warming up by marching in place for five minutes, begin the single-leg stretch by lying on your back with your knees to the chest. Engage your abdominal muscles and curl your upper body to lift your head and shoulders off the floor. Place your right hand on your right ankle and your left hand on the right knee. Exhale as you extend your left leg away as low to the floor as possible without arching the back. Inhale as your change legs, bringing the left knee to the left shoulder and placing your left hand on your left ankle and right hand on your right knee. That is one rep. Complete eight to 10 repetitions. Rest for one minute.
Single-Leg Straight Stretch
Move on to the single-leg straight stretch by lying on the floor with your upper body curled. Extend your right leg toward the ceiling and grab your ankle while lowering the left leg toward the floor. Inhale as you pulse the leg twice toward your head. Exhale as you switch legs. That is one rep. Complete eight to 10 reps.
Although muscle soreness is almost unavoidable when starting a new exercise program, acute pain that occurs during exercise is a good indication that the exercise is too intense and you need to reduce or refrain from the activity to prevent further muscle or joint damage. If your muscle pain comes on quickly, is severe or lasts for more than a few days, call your doctor.