Muscle soreness commonly appears eight to 24 hours after exercise or exertion, and varies from person to person in severity. Your body is recovering from small amounts of muscle damage which results in the production of the muscle enzyme CPK being released into the blood stream. It is a normal response to exercise, but there are ways to ease muscle soreness after exertion.
Step 1
Rest your body. It's the best way to ease sore muscles, but may not be reasonable if you lead an active life. Be assured, as you continue being active, you will become stronger. Your muscles will be able to tolerate more activity, weight and exertion over time. If you aren't too active, put your feet up.
Step 2
Apply heat. While ice is appropriate for pain and injury, heat is the answer for general muscle soreness. A heating pad set on low and applied to sore areas for 10 to 15 minutes can help, as can easing into a warm bath. Do not jump into the whirlpool right after you exercise. Heat at this point can cause additional inflammation. Wait a day for heat.
Step 3
Get a massage. Some research has show that massage within 30 minutes after exercise can reduce muscle soreness by 10 to 20 percent, says Pubmed.gov. If getting a massage after each workout seems to be financially unrealistic, find a friend who is willing to exchange "after-workout" massages. If your soreness is due to a hike or bike with your family or partner, by all means look to each other for relief.
Step 4
Move your body. While you need rest to recover, stretching, walking and light activity can offer relief if you are stiff. Yoga may also prove to be helpful; it will help you to lengthen tense short muscle and allow for more movement. Lighter activity will also help you to take your mind off your sore muscles.
Step 5
Apply topical crèmes. Most topical crèmes work because they offer a distraction, usually heating up or cooling your skin. Topical crèmes that stand alone in effectiveness are NSAID crèmes, which are anti-inflammatory. Purchase something that has more than a placebo effect.
Things You'll Need
- Heating pad
- Bathtub
- NSAID Pain Relief Creme
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