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Sore Muscles? What to Know

By U.S. News & World Report

Whether you’ve recently engaged in a particularly intense workout or just a walk around the neighborhood, many people believe that muscle soreness after such activities is simply the body’s way of saying, “Yay, you worked hard.” Though the sensation is typically nothing to worry about, it’s important to know why muscle soreness occurs, and in some cases, what to watch out for that may be indicating a problem that needs to be checked out.

[See: 9 Sports Injuries That Sideline Kids.]

Commonly caused by general overuse, especially after any strenuous exercise, I sometimes see patients who have mistaken a pulled muscle for general muscle soreness — but the chronology of the soreness is important to note. With muscles that have become sore due to exercise, the discomfort usually comes after the exercise is finished, hits a peak for a day or two and then disappears. You can aid the “recovery” process by keeping yourself plenty hydrated in the hours/days post-workout. Drinking helps flush out the lactic acid that can accumulate in and make muscle soreness worse. With a pulled muscle, on the other hand, the pain is usually felt during the athletic activity and gradually worsens over time. If a muscle is pulled to the point of severe pain that doesn’t seem to subside with rest and home remedies like icing it, or if it’s causing disability or instability, that warrants a trip to a sports medicine specialist right away.

You can help prevent muscle cramps by not overdoing it during a workout. Listen to your body’s clues. If you’re beginning to feel fatigued, can’t keep proper form to complete reps with the amount of weight you started with or just know it’s time to be done, don’t ignore these cues. Of course, making sure you’re properly hydrated before a workout is just as important as hydration post-exercise. We often hear of the energy bars people are encouraged to eat pre-workout, but it’s actually the hydration that’s going to see you through and help you recover better and faster.

[See: The Best Olympic Sport for Your Body Type.]

While exercise is frequently the biggest culprit to general muscle soreness, there are others. Drinking too much alcohol can often result in sore muscles the next day — again due to dehydration. This happens because our bodies lose water and important minerals and salts when we engage in dehydrating activities. This combination restricts proper blood flow and depletes oxygen — all leading to muscle pain, injury and cramping. If you know you’ll be indulging in a cocktail or two one evening, be sure to add in plenty of water to the mix to help reduce the dehydration risk.

[See: 8 Lesser-Known Ways to Ruin Your Joints.]

Beyond lifestyle causes like exercise and alcohol consumption, there are some medical conditions that can cause muscle soreness. From the flu virus to hypothyroidism, Lyme disease, lupus and others, muscle soreness can be one symptom of these conditions. If you’re experiencing muscle soreness that hasn’t resolved after a relatively short period of time or has worsened over time and is accompanied by progressive weakness, numbness, tingling, bruising or slurred speech — these are warning signs that something more serious may be going on, and it’s important to see a doctor and have it evaluated.

More from U.S. News

7 Exercises You Can Do Now to Save Your Knees Later

Exercising After You’ve Gone Under (the Knife, That Is)

7 Exercises That Trainers Wouldn’t Be Caught Dead Doing

Sore Muscles? What to Know originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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