Wednesday

Welcome to the midweek! Today, we're taking a look at:

• The reason why our muscles may hurt after movement

• Ideas to help ease aching muscles

• An easy tip to elevate your wellness journey

• The potential dangers behind using a massage gun

The Reason Our Bodies May Get Sore After Movement

Many of us know the feeling of waking up the day after doing some movement to aching muscles. It generally goes away after a day (or a few). But why does it happen?

We may feel aching because “muscle and the connective tissue around it get damaged during exercise,” according to Dr. Corbin Hedt, physical therapist at Houston Methodist.

While it may sound concerning, this is normal to some degree and generally resolves within a few days. This may also be referred to as “DOMS,” or “delayed onset muscle soreness,” as the pain will generally set in a day or two after we do movement.

It was once thought that muscle soreness occurred because of a buildup of lactic acid, which our bodies send to our muscles during movement, as there is not enough oxygen there. However, this lactic acid should clear up within an hour of doing movement — well before the muscle soreness sets in.

Luckily, there are some tips to ease the post-workout aches (more on that below).

Tips to Ease Muscle Soreness

When you’re dealing with discomfort and possible pain post-movement, it can be uncomfortable, to say the least.

Here are a few simple tips that can help ease that soreness and help you feel a little better:

• Gentle stretching: In addition to doing some stretches soon after your muscles are warmed up from movement, it can help to gently stretch in the days after.

• Ice: Putting ice on your muscles can help ease inflammation.

• Massage: Gently massage your muscles. You can do this by hand or use a foam roller.

• Stay hydrated: This helps keep fluids moving through your body, which will help ease inflammation and aid muscle repair.

• Light, easy movement: While you want to avoid pushing those same muscle groups that are recovering, some gentle movement — like walking or yoga — may help with some of the pain as it moves blood and helps with muscle repair.

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Thank you to Noom for sponsoring Note To Self. 

Why Experts Say You Should Never Use a Massage Gun on Your Neck

Massage guns can be great tools to help ease muscle pain and make our bodies feel less tense.

However, experts caution that can be especially dangerous to use in one specific area: your neck.

Experts say using a massage gun on the neck can cause a stroke or stroke-like symptoms, as it may displace the carotid artery. It may also impact your lymph nodes, causing irritation and lumps.

Pierre Fayad, MD, neurologist, told Nebraska Medicine that massage guns on the neck may also cause a cervical artery dissection, which can cause a blood clot that could travel to the brain and cause a stroke.

Lots of experts shared the potential risks of using a massage gun on the neck after Sophie Dolce shared her own scary experience on TikTok.

Experts caution that massage guns are designed for muscles, and you want to avoid using them in several areas, including (but not limited to):

• Eyes

• Neck

• Behind the knee

• The chest, over the heart

• The groin and near reproductive organs

If you want to use a massage gun, it’s a good idea to check with a healthcare professional to make sure it’s a good fit for you.

A Note From Us

Parting Thoughts

• ✅ Did You Know: True, physical activity can decrease the risk of several kinds of cancer. this includes kidney, stomach, breast, and bladder cancer, among others!

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Listen to your body today, and ask what it may need!

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!