Massage therapists, sports creams and medications are available to relieve sore, tight muscles. Before spending money, try these simple remedies at home.
- Apply an ice pack for 20 minutes to any area that hurts. Repeat this every hour until the pain subsides.
- Stretch the sore area gently to rid your body of lactic acid, which contributes to the pain.
- Walk 15 to 30 minutes at least once a day to increase circulation throughout your body. This will also help deliver much-needed oxygen to the sore muscles.
- Drink a minimum of eight glasses (64 oz.) of water daily – more if you’re active – to hydrate your body.
- Avoid strenuous activity as long as you’re in pain.
Be sure to warm up before exercising and stretching.
For people with chronic conditions or continual episodes of pain, heat can work better than ice (if you are not treating an acute injury). Try a heating pad, or a warm shower or bath.
Taking an over-the-counter nonsteroidal anti-inflammatory medication, such as ibuprofen, may also reduce muscle soreness.
Warnings:Avoid exercising or stretching to the point of pain.