Sore muscles can keep you from getting a good night's rest. According to MayoClinic.com, sore muscles often are caused by delayed-onset muscle soreness, which can strike one to two days after you have exercised. As you exercise, tears in the muscle fibers release lactic acid. Lactic acid is removed from the muscles by stretching, but, if you don't stretch properly after each exercise session, the lactic acid may build up in your muscles and cause soreness. Gentle stretches, a massage and warmth may help provide relief from sore muscles so you can get some rest.
Step 1
Take a warm bath before bed to loosen tight, worn-out muscles. Not only does a warm bath relax your muscles, it also can relax your mind. Try adding Epsom salts and lavender essential oil to your bath for added relaxation benefits.
Step 2
Massage your sore muscles after you dry off from your bath. Use a nourishing oil, such as olive, almond or grapeseed oil. Massage the muscles using your fingertips or palms with light to moderate pressure. You should not feel pain but may feel a warm pressure in your muscles.
Step 3
Stretch your muscles with yoga. Downward-facing Dog is a relaxing yoga pose that stretches most of the major muscle groups at the same time. To practice Downward-facing Dog, start on all fours. Press your hips up and back as you bear weight on the soles of your feet. Ground your hands into the floor and let your head and neck hang loose. Stay here for at least five full breaths or longer. When you are ready to come down, release your knees to the floor and sit back on your heels. Touch your forehead to the floor in Child's Pose.
Tips and Warnings
- Always stretch before and after every exercise session to minimize the occurrence of sore muscles.
- Consult your doctor if you feel intense pain or burning in your muscles.
Things You'll Need
- Epsom salts
- Lavender essential oil
- Massage oil
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