Remedies For Sore Muscles After Workouts

Muscle soreness can occur during the end of a workout, immediately following a workout or between 12 and 48 hours after a strenuous workout. Pain during or immediately after a workout, known as acute muscle soreness, can result from the buildup of hydrogen ions, lactic acid or various fluids in body tissue. Muscle soreness felt a day or two after an intense workout is known as delayed-onset muscle soreness, and is thought to be caused by actual muscle damage. Several remedies may help you reduce muscle soreness after workouts; consult your doctor if soreness persists or worsens.

Light Activity

Although activity of any kind may be the last thing on your to-do list when you have sore muscles, it is actually quite beneficial. Light-intensity cardiovascular exercise such as walking, jogging and swimming may be just the remedy to decrease muscle soreness after a workout. The National Strength and Conditioning Association notes that light activity during the post-exercise period has been shown to increase lactate clearance rates, which can help decrease muscle soreness.

Stretching

Stretching should be a regular component to your fitness routine, particularly at the end of your workouts. Stretching will not only help maintain and improve your flexibility, but will also improve blood flow to the muscles while decreasing the stiffness and tightness often associated with muscle soreness after a workout. Thoroughly stretch the major muscle groups worked during your session, holding each stretch for at least 30 seconds.

Hydration

Adequate hydration is a simple remedy for muscle soreness after a workout. Keeping your body properly hydrated will help flush out the byproducts of exercise associated with muscle soreness as well as maintain chemical balance in your muscle tissues. Aim for 1 to 2 cups of water every 10 to 20 minutes during exercise and begin rehydrating as soon as possible after your workout.

Heat/Ice Treatment

Decrease the effects of sore muscles after a workout by applying heat or ice treatments. Heat will help relax away muscle tension associated with chronic muscle soreness. Because it increases blood flow to the area, heat should not be applied to acute injuries. Ice therapy can be applied via an ice pack or an ice bath for total-body immersion. Icing will help decrease inflammation and pain in sore muscles and should be used for acute muscle soreness or soreness associated with muscle injury.

Massage

Massaging your worked muscles after your workout can help reduce soreness. A study published in 2003 in the "British Journal of Sports Medicine" found that subjects who received a massage two hours after a workout had less muscle inflammation and a reduction in the intensity of muscle soreness 48 hours after the workout. Try self-massage with your hands or a foam roller, or treat yourself to a sports massage after a hard workout to relieve muscle soreness.