A sore muscle can slow you down and interfere with your normal activities. Most sore muscles resolve within a few days with normal treatment. Using hot and cold baths is thought to increase and decrease blood flow, reducing inflammation and improving healing. If your soreness does not resolve within a few days, it may be a sign of an injury and you should make an appointment with your doctor.
Contrast Baths
Contrasts baths involve soaking the affected muscle in alternating cold and hot baths. It is thought that alternating muscle temperature and blood flow reduces inflammation and swelling. However, research on the effectiveness of contrast bath therapy is controversial. Nevertheless, contrast baths are commonly used by professional athletes as part of their recovery regimen.
The University of Ohio recommends a 29-minute therapy routine involving a warm, hot and cold bath. Hot water should be between 100 and 104 F, never higher. Cold water should be 65 F, about the temperature of tap water. Begin by soaking the affected area in warm water for 10 minutes. Change to the hot water bath for four minutes. Then, change to the cold water bath for one minute. Repeat three times, ending with a hot water bath.
Cold Bath
Cold decreases blood flow to muscles by causing blood vessels to constrict. The cold may help temporarily reduce your perception of muscle soreness. By reducing blood flow temporarily, you also reduce the ongoing process of inflammation, your body's response to injury. Inflammation involves increased blood flow and increases the permeability of blood vessel walls, allowing fluid, immune cells and nutrients to flow into the injured tissues.
Hot Bath
Heat increases blood flow by dilating blood vessels. Increased blood flow provides your muscles with nutrients, such as sugar and amino acids, that they need to repair exercise-induced damage. When muscles are heated after being cold, it is thought they may draw fluid from swelling out of the muscle tissues to increase blood volume, although this is disputed by some research studies.
Other Treatments
While recovering from a sore muscle, eat a healthy diet containing plenty of protein, the source of amino acids that your muscles need to repair themselves. Taking anti-inflammatory drugs may help reduce pain and swelling. Wearing compression clothing may also help reduce muscle swelling that may inhibit healing.
