If you are new to working out or have recently increased the intensity of your workouts, you must allow your body time to heal between exercise sessions. Mild to moderate soreness that develops several hours to two days after a workout is normal and is called DOMS, or delayed onset muscle soreness. This type of soreness is caused by the occurrence of tiny tears in your muscle fibers. Sudden and severe pain during or following a workout may indicate a potentially serious injury that requires medical attention.
Step 1
Rest your sore muscles for a week or longer before engaging in vigorous activity again. If only part of your body is sore or injured, you may be able to continue working out other muscle groups. For example, if your leg muscles are sore or if you've twisted your ankle, pullups or arm exercises may be okay.
Step 2
Massage and stretch your muscles to warm them, improve your range of motion and improve blood flow to sore areas.
Step 3
Take ibuprofen or another non-steroidal anti-inflammatory medication to ease swelling and reduce pain. Acetaminophen may also be beneficial, according to MedlinePlus.
Step 4
Soak in alternating hot and cold baths. According to the Sports Injury Clinic, some athletes insist that this relieves soreness and speeds healing.
Step 5
Heal minor muscle strains by resting the affected muscle, applying ice to the area every few hours for the first day and wearing a compression garment to reduce swelling. Elevate the strained muscle when possible.
Step 6
Report any severe soreness after a workout to a medical professional, especially if accompanied by significant bruising or swelling or if it interferes with your mobility.
Tips and Warnings
- Help prevent soreness after a workout by adequately warming up and gradually increasing the intensity of your exercise routine. Working out with cold muscles greatly increases your risk of injury and soreness, according to the American Council on Exercise.
Things You'll Need
- Nonsteroidal anti-inflammatory medication
- Ice pack
- Compression bandage or garment
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