How to Treat Sore Muscles

You've just started a new exercise program and your muscles are feeling it. What causes sore muscles? Sore muscles are caused by microscopic tears that occur in muscle fibers as a result of overuse. Fortunately, there are steps you can take to make soothe and ease the pain. Here's how to treat sore muscles.

Instructions

Difficulty: Moderately Easy

1. Don't give up your exercise program.
   
   The muscle soreness you're experiencing will subside after a few days. Instead of completely stopping your exercise program while you're sore, do stretching exercise and walking on level ground until the soreness subsides.
2. Take an anti-inflammatory.
   
   An anti-inflammatory such as Ibuprofen can help to reduce the muscle soreness. Another natural means of reducing inflammation is to take omega-3-fatty acids in the form of fish oils.
3. Alternately apply heat and cold.
   
   To treat sore muscles, apply ice packs to the affected areas followed by a heat shower. Repeat this process several times. Alternating heat and cold are more effective for relieving muscle tenderness than either used alone.
4. Use massage.
   
   Massaging tender muscles can help to relieve some of the muscle spasm and provides pain relief. If you can't afford a professional massage, have your partner massage your sore muscles.
5. Drink coffee.
   
   A small study showed that caffeine consumed after a workout can reduce the incidence and degree of muscle soreness. The amount that was effective in this study was equivalent to two cups of caffeinated coffee.

Tips & Warnings

• Don't take anti-inflammatories if you have a history of peptic ulcer disease.
• Reduce the intensity of your workout for a few days until your muscle tenderness has subsided.