The muscles are prone to develop aches and pains, especially when you work out really hard or perform a repetitive motion for long periods of time such as shoveling snow or raking leaves. When you develop a muscle ache, there are several approaches you can take to relieve the pain.
Massage
A massage therapist uses her hands, knuckles and fists to knead the skin and work out knots and soreness. Massages can also be done right after intense workouts when pain from lactic acid is setting in. Lactic acid is a byproduct that forms in your muscles when you lift weights and creates a burning sensation.
Hot and Cold
A hot and cold treatment involves a shower and some courage. To do this, stand in the shower for about two minutes with the hot water running, turn the cold water on full blast for 30 seconds or as close to it as you can get and then turn it back to hot water and repeat the step five to 10 times. The best time to do this is right after your workout when you are experiencing lactic acid pain, because this activity helps to open and close your blood vessels and flush the acid out.
PRICE
The acronym "PRICE" stands for Protection, Rest, Ice, Compression and Elevation. When you suffer muscle pain from a strain or pull, the PRICE method can be utilized. According to the Mayo Clinic, this involves keeping the sore muscle protected, resting it, applying ice for 15 to 20 minutes three times a day, keeping swelling down by applying a bandage and--if the muscle is in your leg--elevating it.
Hot Bath
Taking a hot bath or sitting in a jacuzzi can help reduce tightness and stiffness resulting from sore muscles, but you should do this several hours after a workout or the next day. According to Jennifer Stone, head athletic trainer at the U.S. Olympic Training Center in Colorado Springs, heat increases circulation, which promotes inflammation.
Ice Water
Taking an ice water bath is similar to the hot and cold shower in the fact that it takes courage. To do this, fill a large receptacle (such as a garbage can) with ice and water, check the water with a thermometer to see that it is about 55 degrees, step into it for a few seconds and then step right back out.
Prevention
According to the University of Maryland Medical Center, there are several things you can do to prevent muscle aches. These include warming up before exercise and cooling down afterwards, stretching before and after exercise, stretching every hour at work and drinking plenty of fluids before, during and after exercise.
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