Extended physical activity, repetitive movements, and prolonged work can lead to muscle strain, fatigue, and pain. Adequately managing strain, fatigue, and pain is important for long-term productivity and health. The following sections will discuss simple methods for relieving pain associated with strain, fatigue, and long periods of work.
Understanding Pain Associated with Strain and Fatigue
Muscle pain, stiffness, and swelling occur when muscles sustain too much use and/or too much force. A muscle strain generally results from high-intensity use, poor posture, or lack of rest; while fatigue develops when muscles lack the time to recover after prolonged use, resulting in soreness and the inability to function well. In such cases, some people may look for pain relief options like combiflam for temporary comfort.
Immediate Relief
- Rest and Recovery
- Muscles require time to rest and recover in order to repair. After experiencing a significant muscular strain or extreme fatigue, allow the body part to completely rest and recover before using it again. Allow at least 48 hours before performing the activity that caused the strain or fatigue.
- Gentle movement within limits where pain causes no discomfort promotes circulation and decreases stiffness; however, a lot of activity should be avoided during this acute stage.
- Cold and Heat
- Cold therapy using cold packs during the first 24 to 72 hours is one of the options to numb the area and reduce inflammation.
- Apply ice wrapped in cloth, 15-20 minutes every 2-3 hours while you are awake. Heat therapy may be used afterwards to relax muscles, improve blood flow, and relieve residual tension by using things such as warm compresses, or heating pads.
- Compression and Elevation
- Compression using elastic bandages may help control swelling and provide support to a strained muscle or joint.
- Elevate the affected limb above the heart level to help drain off excess fluid and reduce puffiness.
Best Practices While Working
- Ergonomics and Posture
- Use proper posture (back support, shoulders relaxed, etc.) so you don’t overload your muscles. If you work in an office, using a strong body alignment will help you avoid strain.
- Use your desk, chair, and computer to minimize neck, back, and wrist stress.
- Think about using ergonomic aids, too. For example, a cushioned mouse pad with wrist support can help in office tasks and you definitely should use one of these when sitting at a desk for long periods of time.
- Micro-Breaks and Movement
- Make it a habit to schedule short breaks every 30 minutes to 1 hour so you can stand, stretch, or just move a little.
- These stretches for your neck, shoulders, back, and legs can reduce muscle fatigue and help you be more productive.
- Hydration and Nutrition
- If you hydrate well with water, you will function perfectly and recover better.
- Proper nutrition allows you to deliver proteins, vitamins, and minerals to your muscles, restoring their integrity at the cellular level.
- Exercise and Strengthening
- If you make a habit of exercising regularly with focus on stretching, flexibility, and strengthening, you will lower your risk of recurrence of the same pain/strain condition.
- You may incorporate low-impact cardiovascular and strengthening activities that align with your fitness level and abilities.
- Before any physical activity start with warming up your muscles to prepare them for activity and avoid an overload of strain. Cooling down after exercise with light stretching can aid muscle recovery.
Symptom Management with Medication
- Over-the-counter pain medications, such as acetaminophen or non-steroidal anti-inflammatory drugs (NSAIDs), may provide short-term relief.
- Healthcare practitioners may recommend medications, such as combiflam or brustan tablet, to help relieve pain and inflammation from muscle strain or fatigue from long-hours of work and should be taken as per the recommendation of a healthcare practitioner. Do not self-prescribe these medications.
- Topical pain relief creams and patches may be a good choice for localized relief on specific areas.
Physical Therapy and Rehabilitation
If you have chronic or persistent pain, you may be referred for physical therapy:
- Therapists can provide a program of individualized stretching, strengthening and functional movement exercises.
- Manual therapies such as massage, manipulation, or trigger point release may also improve mobility and decrease pain.
Sleep and Recovery
- Good quality sleep during the recovery phase is important for muscle repair and the recovery of your whole body from fatigue.
- Have a bedtime routine, provide a relaxing sleep environment, and avoid excessive screen time before sleep.
Stress Management
- Chronic stress will negatively influence muscle recovery and can worsen pain:
- Using relaxation techniques, for example, deep breathing, mindfulness or gentle yoga.
- Mindfulness based exercises can assist with your pain perception and overall well-being.
When to Seek the Attention of a Doctor
In some cases, some symptoms will necessitate immediate medical attention:
- Severe pain and swelling beyond that of a normal strain.
- Inability to move joints or muscles.
- Numbness, tingling or weakness that persists.
- Unusual redness, warmth, or color in areas that should not have those symptoms.
Seeing a doctor for an early assessment may help rule our something more serious or provide an opportunity for an individualised management plan.
Prevention Ways
- Gradually progress your activity to improve resistance to muscle strain.
- Maintain an appropriate body weight to ensure you don’t overweight your muscles or joints with excess mass.
- Wear appropriate footwear and personal protective equipment when participating in physical activity.
- Listen to your body and when you experience pain don’t push through it.