If you feel a bit stiff or sore after a long day at work, you should be able to soothe your muscles at home.This shouldn't require much more than a simple treatment for sore muscles.Even if you have a chronic condition that causes sore muscles, there are still many easy things you can do.There are ways to relieve sore muscles.
Step 1: Take it easy for a few days if you overdid it at work or at the gym.
If you pushed yourself to the limits on the bench press or picked up too many boxes at work, just skip the physical activity for a day or two.It takes 48 hours for muscle fibers to repair themselves, so take it easy and don't push yourself until you feel better.You can usually treat a sore muscle at home, but if the pain gets worse, you need to see a doctor.
Step 2: A cold compress can be used to take the edge off.
Wrap your sore muscles with a cold compress and a cloth if they aren't more than 48 hours old.It's best to rest it on the muscle for a bit.The cold will numb your muscles and relieve pain, but it will also reduce inflammation that is causing the sore feeling.If you don't have a cold compress, you can just use a bag of frozen veggies.You can put a towel in a sealable bag and then freeze it for 15 minutes.If you have sore muscles for more than 48 hours, you can still use a cold compress, but it won't give you as much relief as heat.
Step 3: If the muscle is still sore after 2 days use a heating pad.
If you are going on day 3 of a sore muscle or have a chronic condition that is causing it, you should grab a heating pad.After placing the heating pad directly on or under the muscle, turn it on.You can leave it on for up to 10 minutes.The heat will increase the blood flow and help your muscles recover.Get a towel in a pinch.Put it under the water and over your muscle.If you have been injured, you don't want to use heat in the first 48 hours.This may make your sore muscle worse.
Step 4: A foam roller can be used to relieve tightness.
There is a foam roller on the ground.If you want to rest your sore muscles, lie on top of the roller.If you want to move the muscle over the roller, lean your body weight into it.For 20 minutes, do this to relax your sore muscle, alleviate any minor pain, and improve your range of motion.A medium-strength roller is a good choice if you want a foam roller specifically for this.This is the most comfortable for beginners.
Step 5: It's a good idea to stretch your muscles before or after exercising.
You should stretch for at least 10 minutes before and after your workout.If you want to stretch the sore muscle out, you don't need to do anything fancy.The tightness of the muscles will be reduced in the following days and you won't have to deal with sore muscles anymore.Stretching before and after a workout is a good way to prevent sore muscles in the first place.Even if you aren't working out, it's a good idea to stretch at least 3-4 times a week.
Step 6: It's a good idea to get a little exercise in to strengthen your muscles.
If you don't normally work out, or you want to continue working out without hurting your muscles, do a little light aerobic exercise.It's a great way to speed up your recovery.Pick an activity that you enjoy and aerobic exercise will work.Speed-walking, swimming, cycling, jumping rope, and even dancing are all great options.Go easy on any exercise you choose.If you do anything that involves weights or heavy resistance, the benefits for your sore muscles are going to diminish.Your sore muscle will get better if you break a little sweat but don't exhaust yourself.Aerobic exercise is any activity that strengthens your cardiovascular system.It counts if it is a sustained activity that keeps your blood flowing and doesn't involve resistance.
Step 7: Get a professional massage to relieve pain.
If you want to relax and treat your sore muscles, get a massage.Inform the massage therapist about your sore muscle before the session starts.Any inflammation and soreness you are experiencing will be alleviated by massage treatments.The massage will soothe any pain you are dealing with, even if it doesn't speed up your recovery time.
Step 8: Ibuprofen can be used to keep sore muscles under control during the day.
If you have a sore muscle, any anti- inflammatory drug will help.If you want to go about your day without getting sore, this is a good option.The edge should be taken off if you prefer to take naproxen or aspirin.Take your medication according to the instructions on the bottle.Don't exceed the daily recommended dose.
Step 9: Icy Hot can be used to obscure the sore feeling.
It is possible to distract yourself from the pain you are experiencing by using a cream that cools or heals your skin.Depending on what product you prefer, Icy Hot, Bengay, ThermaCare, and the like are all solid options.If you have a nagging sore in a muscle, follow the instructions on the label to apply it to your skin.The relief should be immediate.The temperature of your skin can be changed by these products.This can increase the flow of blood in the area where you apply the cream or gel.The main benefit of these products is that they distract you from the pain.
Step 10: Foods that fight sore muscles can be added to your diet.
There are a number of changes you can make to your diet.If you have a chronic condition that causes your muscles to become sore or you find yourself sore for multiple days after you work out, this may make a huge impact!Anything natural and unprocessed will help.These dishes and ingredients have ginger in them.You can use this in a variety of Asian dishes.You can make ginger tea by boiling some ginger in water.There is a buzz about it.A daily cup of tea or coffee has been shown to reduce inflammation.A fish.If you eat salmon, you will be able to repair your body's muscles after exercising.It is possible to have Antioxidants.The berries, cherries, and pomegranates are high in anti-oxidants.These foods may help your muscles relax after exercise.