The shoulder muscles consist of anterior, posterior and middle deltoids. Shoulder muscles can become sore with overuse through daily activities or exercise. Muscles become sore when the fibers tear and waste products, such as lactic acid or hydroxyproline, build up. When your shoulder muscles become sore, there are a variety of things you can do to help relieve the pain and heal the muscles.
Step 1
Apply an ice pack to the shoulder area for 20 minutes three times a day. Do not apply ice directly to the skin. Place a rag or towel on your shoulder with the ice on top of that.
Step 2
Stretch the shoulders three times a day. Sit and bend your knees, keeping your feet flat on the ground. Position your hands behind you with your fingers pointing back. Slide your hands back slowly until you feel a stretch. Hold this position for 60 seconds.
Step 3
See a massage therapist to work your shoulders and rid your muscles of waste products, such as lactic acid, that can cause muscle soreness.
Step 4
Keep moving to increase circulation and deliver oxygen to your sore shoulders. Muscles can become stiff if they are inactive for too long. Perform arm circles by extending your arms to the sides and drawing small circles in the air. Do this two to three times a day for 20 to 30 seconds each time.
Step 5
Take two to three days off from exercising your shoulder muscles to help repair the fibers.
Tips and Warnings
- Stay hydrated by drinking eight to 10 glasses of water a day.
References
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
- Science Daily: Sore Muscles After Exercising
Member Comments