Recovering From Sore Muscle Pain
Muscle soreness from an intense workout is caused by the build-up of lactic acid in the muscles. To prevent sore muscles from happening in the first place, stay well hydrated and stretch. An effective stretch of all of the muscles before a workout or a day of hard labor will warm up the muscles and keep them from overextending. It is a good idea to stretch after a workout as well, as a cool-down period. Taking a cold shower right after a workout can help ease any muscle inflammation.
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Heat
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Use heat to ease the pain of an overused muscle. This can be done by soaking in a warm bath or using a heating pad or hot compress. The heat will increase blood flow to the area, helping it heal faster. It will also help to relax the muscles. Any activity that increases blood flow can help. This includes moderate exercise that does not work the sore muscles, just the ones around it. If your soreness is caused by an acute injury, like a sprained ankle, it is important that you ice it for the first couple of days before introducing heat. Ice will first bring down any swelling.
Epsom Salt
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Epsom salt is a natural mineral that contains magnesium. Magnesium is an enzyme that is vital to the functioning of our bodies. Magnesium is an electrolyte and can be used in the body to help regulate muscle and nerve function. It can also help soothe pain and inflammation, so it is a great remedy for sore muscles. The magnesium in Epsom salt is easily absorbed through the skin, so the recommended treatment is to soak in a warm bath with Epsom salt. You can add two cups of it to your bath water for a warm relaxing bath, or mix two cups of Epsom salt with a gallon of warm water and soak a cloth in it for a warm compress.
Commercial Products
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There are lots of products you can find in your local drug store that can provide relief from muscle pain and soreness. IcyHot, a gel that can be rubbed directly on the skin, uses menthol to relieve pain. Menthol is a topical analgesic that can provide short-term relief. The menthol does not actually create heat, and it doesn't reach all the way to the muscle, but it does stimulate skin sensors to ease the pain. There are many different forms of IcyHot available, including a cloth sleeve that can go over a leg or arm and contains the gel inside, so it's not messy. Brands like ThermaCare offer portable heat wraps that contain activated charcoal, iron and sodium. This combination creates heat when it comes into contact with air. The heat can last up to 12 hours, so it is more convenient than a hot compress that you have to change every so often. They are convenient because most of them have an adhesive side so they can stick onto the inside of clothing and stay in place.
Pain Relievers
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An over-the-counter painkiller can also help ease muscle soreness. Acetaminophen can be used for aches and pains, as can ibuprofen and naproxen sodium.
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