Sore muscles can have a number of causes, including bad posture, exercise and injuries. The intensity of the pain and the treatment recommended will vary based on the cause. While serious problems will require the help of a massage therapist or medications, most cases of sore muscles can be treated at home using a series of simple actions and remedies.
Step 1
Apply ice if the soreness if due to a recent injury or if you can see swelling. For soreness that comes from exercise or that has been there for a few days, heat applied via a heating pad works better, as it relaxes the muscles and alleviates pain. A warm bath also can help.
Step 2
Stretch. Moving the affected muscles will prevent lactic acid from accumulating in the area, which could result in more pain. Try gentle stretches, and don't bounce or push too hard; the movement shouldn't be painful. For soreness in the legs, try walking for 10 to 15 minutes a day to keep the muscles moving and flexible.
Step 3
Look for mentholated sports creams or gels, sold at pharmacies and sports centers. Simply rub them on the skin, or use them to massage the sore muscle. Massage will increase warming in the area and will result in a muscle that feels less painful and more relaxed.
Step 4
Rest, but not for too long. Soreness caused by a new exercise routine or training will get better by taking a one- to two-day break. After that, return to working out. If you take a long break, chances are you will go through the same pain the next time you exercise. Return to your routine even if you can't perform at full capacity and you have to work with lower resistance or intensity.
Step 5
Take an over-the-counter pain reliever. Common painkillers can relieve pain in the short term and are a good solution if the soreness is interfering with regular activity. Muscle soreness should go away in a few days. If it doesn't, stop taking medication and consult a doctor, as you may have an injury.
Things You'll Need
- Ice
- Heating pad
- Sports cream or gel
- Over-the-counter pain reliever
Member Comments