Dear Concerned wife,

Unfamiliar or newly strenuous activity, among other factors, can contribute to delayed aches and pains after exercise. Some intensive regimens, such as your husband's, do not accommodate for a sufficient break to help the muscles to recover. You're 100 percent right — rest is most helpful in overcoming muscle soreness.

In exercises that incorporate a range of motion, two types of muscle contractions take place. Concentric contractions occur when muscles shorten as they overcome resistance. Think of a bicep curl — raising the weight up produces a concentric contraction. Eccentric contractions happen as muscles act to oppose gravity. In this phase, the muscle is actually lengthening. During a bicep curl, think of lowering the weight — this is the eccentric contraction. It is well documented that the eccentric contractions during exercise contribute to the soreness felt after a workout. The tendons and some connective tissue of stiffer muscles are unable to absorb the stresses of the lengthening part of exercise.

Some of the latest research shows that people prone to stiffer muscles may be more susceptible to muscle damage after physical activity than others. They may benefit from warming up first, as this has been shown to reduce symptoms of additional damage, and may possibly protect against further soreness. Warm up before a workout. Starting a few minutes earlier, begin by elevating the pulse rate slowly by doing some light aerobic activity, such as an easy jog. Once warm (don't strech cold muscles!), static streching (i.e. holding a strech in place for several moments, without bouncing back and forth) can also help get muscles ready for working out. There is some controversy regarding the usefulness and safety of certain streches, so it would be a good idea for your husband to get tips from a health care provider or personal trainer on how to strech.

Warming up and streching will not necessarily alleviate the achiness felt from the previous day's activity, but it might decrease the severity of the damage from an upcoming session. It also may help by increasing flexibility. In addition to the benefits of warming up, as muscles adapt, one will be less likely to experience soreness with the same level of activity. This is known as the "repeated bout effect."

In the mean time, although not a proven cure, massage can feel really good to fatigued muscles. So if you're inclined, a relaxing rubdown may be greatly appreciated by your tired, aching husband.

Alice

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