Muscle pain occurs for a variety of reasons. When muscle pain occurs after working out, the most likely cause is overuse and inflammation. Injuries to the muscle tissue may also occur during a workout and cause discomfort or pain. Ice is part of a standard treatment for reducing the muscle soreness due to overuse or injury.
Muscle Soreness
Delayed onset muscle soreness is a condition that causes pain and stiffness 24 to 48 hours after an activity or workout session that fatigues and strains the muscle fibers. While there are several theories for the cause of this delayed pain, the most likely explanation is small tears in the connective tissues, according to the American Council on Exercise. Warming up, cooling down and stretching can help prevent this type of muscle soreness. Prompt treatment, including applying ice packs to the sore area, can help reduce muscle discomfort caused by overuse.
Icing Technique
The RICE therapy involves a series of actions that can help provide comfort after a strenuous workout. This therapy involves icing the muscles in the affected area about three times a day for approximately 15 to 20 minutes at a time. Although an icepack works well for this purpose, a bag of frozen vegetables, such as peas, makes a good substitute. Cryotherapy is the term for this type of treatment.
Other Home Treatments
The other factors in RICE therapy are rest, compression and elevation. Take a break from your exercise routine while your muscles recover from overuse. Wrap the sore limb with a compression bandage and elevate it to help reduce the swelling. Nonprescription medications such as ibuprofen and acetaminophen can help ease soreness due to overtraining or minor muscle pulls. Sore muscles that don't respond to RICE therapy may be a symptom of an underlying condition or an injury that requires medical care.
Medical Care
Contact your doctor if the pain in your muscles is severe, if it lasts longer than seven days or if you notice any redness or swelling around the sore muscle, which can be a sign of an infection. Pain that recurs or sudden, severe pain requires prompt medical attention. Pain accompanied by muscle weakness or the appearance of a rash also requires medical care.
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