Doctors aren't sure why muscles and joints often feel sore after exercise. Possible causes include small tears in your muscles, connective tissue damage or inflammation, according to Stony Brook University. Muscle soreness may occur immediately or last two to three days after exercise, a condition called delayed-onset muscle soreness. Although mild muscle soreness is normal, especially after performing a new exercise, severe muscle damage can cause injury and even muscle death. Resting and taking care of yourself relieves muscle and joint soreness and reduces your chances of developing an injury.
Step 1
Eat a healthy snack that includes carbohydrates and protein 15 minutes to an hour after you finish exercising. This helps your body rebuild muscles, reducing soreness.
Step 2
Rest the sore muscle or joint. For example, if your arms are sore from lifting weights, do leg or abdominal exercises instead.
Step 3
Move the affected area regularly to avoid stiffness. However, do not exercise the muscle or joint. For example, stretch or go for a short walk every few hours.
Step 4
Apply ice to the affected area for 20 minutes. Ice immediately after exercising and at least once a day while soreness persists.
Step 5
Take over-the-counter pain relievers, such as acetaminophen or ibuprofen, according to the label instructions.
Step 6
Massage the affected area gently, or have a professional massage therapist massage the sore area.
Tips and Warnings
- Prevent muscle soreness by stretching and warming up before exercise. In addition, don't overexert yourself, especially at the beginning of an exercise program.
- See your doctor if pain does not decrease with treatment or if you experience a tingling or numb sensation. Avoid exercises that cause pain. Exercising through pain may cause injury.
Things You'll Need
- Ice
- Over-the-counter pain relievers
References
- Johns Hopkins Orthopaedic Surgery; Patient Guide to "Good Pain" and "Bad Pain" for Athletes; Edward G. McFarland, M.D, et al.
- Stony Brook University; Delayed Onset Muscle Soreness; Allison Milano
- Go Ask Alice; Muscle Soreness and Weight Lifting; November 2007
- U.S. Department of Veteran Affairs: Why Warm-Up, Cool-Down and Stretch?
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