Sore muscles and joints can be a normal part of a fitness and exercise routine. Soreness may, however, be a sign that you have overworked your body and are susceptible to injury if you don't moderate your activity level. You might experience muscle and joint soreness immediately following physical activity, or you might have delayed onset muscle soreness, which begins 24 to 48 hours after you exercise, explains the American Council on Exercise. You can help your sore muscles and joints recover faster with a few simple actions.
Step 1
Reduce the intensity of your exercise or physical activity. Working out at the same intensity that caused your muscle or joint soreness may delay pain relief. Reducing exercise intensity is often a better option than ceasing to exercise.
Step 2
Apply cold packs to your sore areas. Use ice packs to provide relief to localized sore spots. Cold baths, submerging yourself up to your waist, help reduce general soreness throughout your lower body.
Step 3
Take an anti-inflammatory medication, following prescribed medical guidelines.
Step 4
Massage sore areas to increase blood flow and help stimulate muscle tissue repair.
Tips and Warnings
- Professional massages can be expensive. Try utilizing a self-massage alternative, such as a foam roller that uses your own body weight to provide relieve to sore muscles. Check with a medical professional before taking anti-inflammatory medication for a prolonged period of time. Slowly increase your exercise or physical activity program to avoid getting so sore that you can't keep to a regular fitness schedule.
Things You'll Need
- Ice
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