Exercises the cure to pain

Exercise is the cure for pain, and it is an underestimated medicine that could sort out many of our bodies’ aches. Strengthening exercise, such as exercising under load or resistance, can be done at home or the gym, and it should be part of our weekly routine. It is never too late to start exercising; everyone can benefit from it. At Melbourne Massage and Treatment, we always encourage our patients to make a treasure of the exercises we show, and if you have any questions about it, do not hesitate to ask.

Exercises as Medicine.

Exercise can be considered a potent medicine, offering many benefits beyond physical fitness. Regular physical activity has been scientifically proven to reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. It also helps manage weight, improve mood, and enhance mental well-being by reducing symptoms of anxiety and depression. Additionally, exercise strengthens muscles and bones, improves sleep quality, and boosts overall energy levels. Its ability to promote longevity and quality of life underscores its role as an indispensable component of preventive healthcare, highlighting the transformative power of exercise as medicine (Ruegsegger & Booth, 2018).

How Exercises can help: Mechanotherapy.

Mechanotherapy is the therapeutic application of mechanical forces to tissues and cells to promote healing and enhance physiological function. This approach harnesses the body’s innate response to physical stimuli, such as exercise, massage, and physical therapy, to stimulate tissue repair, reduce inflammation, and improve overall tissue resilience. By strategically applying mechanical forces, mechanotherapy aims to optimize biomechanical properties, restore normal tissue function, and alleviate symptoms associated with musculoskeletal injuries or chronic conditions. This therapeutic modality underscores the importance of tailored physical interventions in healthcare, offering a holistic approach to rehabilitation and wellness that complements traditional medical treatments.

How many days a week?

Ideally, you would like to exercise 3 to 5 times a week for 45 minutes to 1 hour daily, with 1 to 2 days of rest. The reason behind this is covered by the scientific research and data that we have in hand nowadays, which reveal the importance of loading the body with resistance and weights to grow and regenerate the body components, like muscle, tendons, ligaments, etc… and also the fact that, once the body has been put under load, it also needs time to rest and repair itself, which is crucial for maintaining optimal physical and mental health (Lee et al., 2017).

Indeed, if we look at the effect of exercises on muscles, the muscles present with micro tears and micro damage post-exercise, which, the day after the training, reproduce pain, better known as DOMS ( Delayed Onset Muscle Soreness ). Time is needed to allow those microtears to recover.

How long should DOMS last?

As per all the inflammatory responses, DOMS can last between 24 to 72 hours. During this time frame, the body supplies extra blood to the muscles in order to implement a recovery process. During this time frame, to reduce discomfort and aches, you can use a heat pack (remember, no longer than 15 minutes), massage the area with oil, and do gentle movement. Avoid taking anti-inflammatories, as those would slow down the inflammatory response put in place by your body to heal. If pain persists longer than 72 hours, you can book a consultation or refer to a GP for advice on meds or scans.

Can exercises be DOMS-free?

Yes, exercises don’t have to reproduce pain every time. When you don’t feel that your muscles have been working that hard, it means that you haven’t pushed them to their limits, and therefore, they are not developing new fibres. Is this a bad thing? No, not necessarily. It is all about what you are aiming for.

Indeed, if you are aiming to recover from an injury or you are training for a competition, then yes, you would aim to feel the DOMS the day after, especially if you are at the start of your training journey. On the other hand, if you are happy with the level of strength achieved, you can keep the current presentation by doing general training, without pushing your body close to its limit, by exercising twice a week only and by not increasing the load of resistance/weights as weeks pass by.

Exercises and muscle bulk.

Doing regular exercise is not going to make you bulky unless you are keen to be hyper-disciplined about the type of exercise, timing, and nutrition. But let’s see in more detail what happens to the muscle cells during exercise.

Firstly, we have to understand that hypertrophy.

Hypertrophy refers to the increase in the size of muscle cells due to the rise in their component proteins. There are two primary types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy.

1. Myofibrillar Hypertrophy: This type of hypertrophy involves increased size and number of myofibrils within muscle fibres. Myofibrils are the contractile units responsible for muscle contraction. Training focusing on heavy resistance and lower repetitions (e.g., weightlifting) typically induces myofibrillar hypertrophy, increasing muscle strength and density.
2. Sarcoplasmic Hypertrophy: Sarcoplasm is muscle cells’ fluid and energy storage area. Sarcoplasmic hypertrophy involves an increase in the volume of sarcoplasm within the muscle fibres. This type of hypertrophy is often associated with higher repetition ranges and moderate resistance (e.g., bodybuilding workouts). It results in larger, more visually noticeable muscles but with less emphasis on maximal strength gains compared to myofibrillar hypertrophy.

Mechanism of Muscle Growth:

During exercise, particularly resistance training, muscle fibers experience microscopic tears. In response to these tears, the body initiates a repair process that involves synthesising new proteins to rebuild and strengthen the muscle fibers. Over time, with consistent exercise and adequate nutrition, this repair process leads to an increase in muscle size and strength.

Importance of Nutrition:

Proper nutrition is crucial for supporting muscle growth. Adequate protein intake is essential as proteins are the building blocks of muscle tissue. Carbohydrates provide energy for workouts, while fats contribute to overall health and hormone regulation. Additionally, sufficient hydration and micronutrients (vitamins and minerals) support muscle function and recovery (Cermak et al., 2012).

Rest and Recovery:

Muscle growth occurs during periods of rest and recovery, not during exercise itself. It’s important to allow muscles time to repair and adapt between workouts. Overtraining without adequate recovery can hinder muscle growth and increase the risk of injury.

In summary, exercises that promote muscle bulk involve a combination of resistance training (with weights, resistance bands, or bodyweight exercises) and adequate nutrition. Consistency in training, proper technique, sufficient rest, and a balanced diet are key factors in achieving and maintaining muscle hypertrophy and overall muscle bulk.

If you don’t use it, you lose it.

In conclusion, we must understand the relationship between the central nervous system (CNS) and muscles. Indeed, to simplify what is happening here, we have to understand that the CNS aims for the survival of the body, and when muscles, which are high-energy consumers, are not used, the CNS lets them degrade also known as muscle atrophization (Lieber & Ward, 2011).

So when doing exercises, and specifically, strength training, the CNS receives an input where it gets told that the specifically trained muscle needs help and that those muscles are actually working to keep the body living. This mechanism does the trick and ensures that the CNS keeps looking after the muscles. This also helps with injury prevention. Once the CNS knows what muscle to engage for what action, it will be able to engage in the correct way its fibre to produce certain forces and actions. Where if a muscle has been used under load for a while, the CNS will be less aware of it, and it may not know how to use it for the best.

Reference: