It is common to feel sore and stiff the day following exercise.  Sometimes muscles feel stiff after periods of vigorous use, for example, athletic activities, physical labor, or weight lifting.

Stiffness should be felt within the length of muscle that was involved in your exercise or activity.  Typically, stiffness will be worse in the morning or after static positions.  Stiffness should lessen as gentle stretches or exercises are performed to encourage movement.

If acute pain is associated with movement, and your motion is significantly limited, you should be cautious, as this can indicate damage to the muscle; more time will be needed to recover.  You may want to have your physical therapist or physician evaluate the injury to determine its severity. 

Pain that results in a loss of motion or function should be evaluated before continuing activity.

Self treatment for less acute strains may include warm baths, ice packs, gentle massage, gentle range of motion, or low intensity exercises, such as stationary bike or walking.

If you experience joint pain that includes swelling and lack of motion, it should be evaluated by your physical therapist or physician. 

Injury to ligaments or cartilage that exists within joints can result in further damage and dysfunction, if not cared for properly.  It is good to be your own advocate and care for your injury, but you should know what the injury is, and what type of care you need, or exercises that will be safe and helpful.  Evaluation by your physical therapist or physician will guide you to proper care.

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