Muscle pain is caused by overexertion, stress, tension and minor injuries. When your muscles are sore after you work out, it is because your efforts have caused small tears in the muscle that will heal stronger than the original tissue. These micro-tears can cause pain that usually starts about 8 to 10 hours following exercise. As the muscles heal, your pain will diminish.
Moist Heat
Moist heat applied directly to the areas of pain can help to soothe muscle soreness. Moist heat methods include steamed damp towels, warm baths or showers and application of moist heating packs. Moist heat penetrates deep into the muscles and helps to relax muscles and relieve pain. For muscle soreness resulting from exercise, 15 to 20 minutes of heat therapy a few times a day may be sufficient for relief. Heat sources should be warm, not burning hot. There should be something to insulate the heat pack from the skin in order to avoid burns.
Massage Therapy
Sports massage can help to relieve muscle soreness and stiffness. A qualified massage or physical therapist can provide a massage that manipulates muscles, tendons and ligaments. The therapist can help relax you and provide some pain relief. Massage is also an effective form of treatment for muscle soreness that is the result of injury. Commonly used massage techniques for muscle pain include Swedish massage, deep-tissue massage, trigger-point therapy and sports massage, according to MayoClinic.com.
Stretching
Gentle stretching exercises can help to soothe muscle pain. Sometimes tight muscles cause muscle aches, and stretching can help to loosen the muscles and ease the pain. Always perform stretches on muscles that have been gently warmed up. Hold stretches at the point of tension but not pain for 20 to 30 seconds. Don't bounce the stretch, or injury may result.
Topical Analgesics
Topical analgesics that contain the ingredient ketoprofen have been shown by studies to be effective at relieving muscle pain. A 2001 study reported in "Pain" showed that topical ketoprofen worked more quickly than oral supplementation and was more effective than a placebo at minimizing muscle pain. A literature review in "Spine" suggests that topical capsicum derived from cayenne may also reduce muscle pain when compared with a placebo.
References
- DrMirkin.com: What Causes Muscle Soreness?
- Spine-Health: How to Apply Heat Therapy
- MayoClinic.com: Massage: Get in Touch with its Many Health Benefits
- "Pain"; Analgesic Profile of Peroral and Topical Ketoprofen upon Low pH-Induced Muscle Pain; Steen KH, Wegner H, Meller ST; July 2001
- "Spine"; Herbal Medicine for Low Back Pain: a Cochrane Reivew; Gagnier JJ, van Tulder MW, Berman B, Bombardier C; Jan 2007
Member Comments