How to Get Rid of Sore Muscles From Exercising

Muscle soreness occurs after a muscle suddenly bears more weight or moves quickly for longer than usual without a break. Pain usually occurs 12 to 24 hours after the muscle is injured. With rest, the pain usually recedes without medical intervention but some simple steps will reduce pain and stiffness.

Instructions

Treatment

1. Use heat. Immersing the sore muscle in a warm bath for at least 20 minutes will help the injured muscle to relax. Some sufferers claim that adding Epsom salts to the bath water (available over-the-counter) helps as well.

2. Massage. Massaging the painful area increases blood flow and reduces muscle contractions, and can help the sufferer to cope with pain.

3. Anti-inflammatory pain medication. These include ibuprofen, aspirin and acetaminophen, which reduce inflammation and reduce pain.

4. Light activity during recovery. The natural inclination to not move the sore muscle is understandable but ill advised. Gentle, periodic muscle movement to increase blood flow will warm it, keep it limber and flexible, and speed healing.

5. Stiffness and soreness may be most pronounced after sitting or lying down for long periods but tends to recede upon gentle movement due to increased blood circulation, which helps reduce inflammation.

Tips & Warnings

• Pain is an indication of the need for rest. Using medication to reduce the pain may lead to increased use of the muscle before it has healed sufficiently, leading to increased injury.

References

• Stretching to Prevent or Reduce Muscle Soreness After Exercise
• Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function