Sore, stiff muscles could be the result of an illness, such as a cold or flu, or delayed-onset muscle soreness from exercise. Muscle injuries, such as strains and pulls, can also cause soreness and stiffness. How you relieve your muscle aches depends on the cause. For example, a muscle injury would require ice and compression, where aches from an illness would not. Some methods, however, are effective for all causes.
Step 1
Get plenty of rest. If your aches are caused by a viral illness, they should resolve on their own as your body heals. Getting proper rest allows your immune system to do its job. If your aches are due to delayed-onset muscle soreness, you can continue with your normal daily activities, but avoid the activity that caused the soreness for at least eight hours. If your aches are due to an injury, avoid using the injured muscle for at least 72 hours.
Step 2
Take an over-the-counter painkiller, such as acetaminophen, ibuprofen or naproxen. For a viral infection, the painkillers will relieve your muscle aches and reduce your fever, if you have one. They will also relieve the aches associated with delayed-onset muscle soreness and a muscle injury as well as reduce any swelling associated with the injury.
Step 3
Massage and stretch the affected area. Gentle kneading and rubbing encourages blood flow through the muscle and relieves pain and stiffness. If you have a virus with a fever, try light yoga stretches and massage once your fever has broken. For delayed-onset muscle soreness, stretch and massage the muscle during your resting period. For a muscle pull, or strain, stretch and massage the muscle after the 72-hour resting period, or once the acute pain has passed.
Things You'll Need
- Over-the-counter painkillers
Member Comments