How to Heal Sore Ligaments, Joints & Muscles

Ice can help alleviate sore ligaments, joints and muscles.

There is no one cause of sore ligaments, joints and muscles. You may experience soreness as the result of working out, completing rigorous household chores or as the result of a medical condition such as arthritis. Often times, sore ligaments, joint and muscles are the result of overuse or lack of physical activity. Soreness can often be treated at home with a few simple remedies that use items that you more than likely already have in your household.

Step 1

Rest. Avoid performing the activity that caused your pain. Take a few days to relax while the soreness in your ligaments, joints and muscles decreases.

Step 2

Ice your affected body parts. Place ice on the effected area of 20 minutes at a time, multiple times per day. Avoid icing one area for more than 20 minutes each hour. Wrap ice in a towel or use an ice pack -- never apply ice alone directly to your skin.

Step 3

Use an elastic bandage. Compression can help prevent swelling as well as eliminate soreness.

Step 4

Elevate the affected area. If your soreness occurs in an extremity, elevate your sore muscles, ligaments or joints above your heart as you rest. Use pillows to prop up the affected portion of your body.

Step 5

Take an over-the-counter pain medication. Follow the directions on the bottle and do no exceed the recommended dosages per day.

Step 6

Stay hydrated. Drinking plenty of water can help replenish your muscles.

Step 7

Stretch. Light stretching can help to ease soreness in your ligaments, joint and muscles.

Step 8

Massage the affected areas. Make a gently, circular motion with the palm of your hand around the affected areas. This can help to ease your soreness as well as prevent stiffness in the affected ligaments, joints and muscles.

Things You'll Need

  • Ice

  • Elastic bandage

  • Over-the-counter pain medication

  • Water

  • Pillows


When working out, remember to warm-up prior to exercising. Walk on a treadmill or use an elliptical machine for five to 10 minutes. Stretch your muscles for a few minutes before and after your workouts. Pay particular attention to the muscles you are using. For example, if you are a runner, be sure to stretch your lower extremities.


If your soreness still persists after a few days, contact your doctor to rule out an injury or other conditions.