If you exercise frequently, you may be prone to muscle aches. According to Medline Plus, muscle aches are most commonly caused by overuse, tension or injury. There are several ways to address muscle aches, so you may find success by using a different method than someone else. If you suspect you are injured, stop exercising and seek medical attention.
Black Tea
Green tea is often cited for its many purported benefits, but black tea may also aid in your athletic activities. According to research published in the February 2010 issue of the "Journal of the International Society of Sports Nutrition," black tea extract intake significantly reduced muscle soreness, which resulted in better recovery. The researchers noted that black tea extract's ability to alleviate muscle aches led to improved force production in the muscles tested.
Branched Chain Amino Acids
Amino acids are the building blocks of protein, but some amino acids have unique characteristics that make them more beneficial for certain situations. The branched chain amino acids -- leucine, isoleucine and valine -- may help reduce muscle aches. A study published in the June 2010 issue of the "International Journal of Sport Nutrition and Exercise Metabolism" found that supplementation of branched chain amino acids significantly reduced muscle aches, and the researchers suggested that the amino acids appeared to attenuate muscle damage caused by exercise.
Acetaminophen
Taking acetaminophen is a reliable way to battle muscle aches caused by exercise. As PubMed Health notes, acetaminophen is appropriate for a range of causes of mild to moderate pain, including muscle aches, backaches and headaches.
Massage
Although overuse can cause muscle aches, massage -- which slightly stimulates the target muscle -- may help reduce the aching. A study published in the July-September 2005 issue of the "Journal of Athletic Training" found that massaging aching muscles reduced soreness by 30 percent, and also significantly reduced swelling in muscles.
References
- MedlinePlus: Muscle Aches
- "Journal of the International Society of Sports Nutrition"; The Effects of Theaflavin-Enriched Black Tea Extract on Muscle Soreness, Oxidative Stress, Inflammation, and Endocrine Responses to Acute Anaerobic Interval Training: A Randomized, Double-Blind, Crossover Study; S.M. Arent, et al.; February 2010
- "International Journal of Sport Nutrition and Exercise Metabolism"; Branched-Chain Amino Acid Supplementation Before Squat Exercise And Delayed-Onset Muscle Soreness; Y. Shimomura, et al.; June 2010
- PubMed Health: Acetaminophen
- "Journal of Athletic Training"; Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function; Z. Zainuddin, et al.; July-September 2005
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