How To

How to Treat Sore Muscles

Member
By Kristie Leong M.D.
User-Submitted Article
(6 Ratings)

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.

Difficulty: Moderately Easy
Instructions
  1. Step 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. Step 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. Step 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. Step 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. Step 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.

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