Have you ever done something to hurt your muscles and you weren’t sure how to help? Treating sore muscles comes down to finding what works for you. I enjoy running around and playing with my kids, but this doesn’t always turn out like I want it to, muscle wise. If you need your sore muscles treated, like I do from time to time, then check out these tips.
How to Treat Sore Muscles
An ounce of prevention is worth a pound of cure, right? Before an intense work out, a gentle warm up and dynamic stretches can help prevent the “ouch” factor later. The downward dog, jumping jacks, and walking lunges are great ways to stretch. Don’t forget your arm circles!
Hydrate, Hydrate, Hydrate
Seriously, if you’re not hydrating, you’re setting yourself up for failure. Water is your best option. If you’re going to be sweating a ton, you may add electrolytes to your water. No need to spend a ton on electrolyte supplements when you can make your own. I add a 1/4 teaspoon of no salt, a 1/4 teaspoon of sea salt (or pink salt), and a scoop of Natural Calm magnesium in my water for electrolytes, along with a packet of
NoSalt Original Sodium-Free Salt Alternative, 11 oz365 Everyday Value, Sea Salt, Fine Crystals, 26.5 ozSherpa Pink Gourmet Himalayan Salt – 2 lbs. Extra-Fine GrainNatural Vitality Calm, #1 Selling Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder, Raspberry Lemon – 16 OunceTrue Lemon Bulk Dispenser Pack, 0.03 Ounce (Pack of 100)True Lime Bulk Dispenser Pack, 100 Count (2.82oz)
Take a long hot bath
One of my favorite ways to treat a sore muscle is by taking a long hot bath. The very warm water helps to relax my sore muscles for the time being. It’s not an instant fix, but it does help to relax my muscles enough that I can relax enough to fall asleep. Adding Epsom Salt to your hot bath is an amazing treat. I prefer lavender. ;)
Rest the sore muscles
We live in a “go” society where no one takes time to rest. However, resting muscles is a great way to treat them. Take some time to sit down and rest. Rest is a great thing for your body as it helps your body recuperate. Even when you may feel as though you don’t need it, it can be a great thing for your muscles.
Use Those Muscles
I know, I know. I just said to rest those muscles. Seriously, though, you can’t baby them. The day after a workout, you need to use those muscles in a non-resistant way.
Massage the sore muscles
If you can reach the sore muscles, feel free to massage them yourself. You may also have to recruit someone to help you massage the sore muscles. Try to relax as they gently massage the sore spot. The key to using a massage to help treat sore muscles is that you need to be gentle. You can’t massage roughly as this will make the sore muscles even worse. Using a quality massage oil that is formulated for sore muscles is beneficial.
Ice and Heat
Knowing when to use ice and heat is important when treating sore muscles. As the old saying goes, ice to dull the pain, heat to relax it away. Ice within the first few hours can provide so much relief. Be sure to only keep ice in place for 10-15 minutes, and always place a layer of cloth between skin and ice to avoid potential nerve damage. Heat can really help sore muscles relax (hence the hot bath suggestion above). Be sure to limit time on heat application, too, though.
Bromelain is an enzyme touted for it’s anti-inflammatory properties. It’s found naturally in pineapple. You can also get it as a nutritional supplement. I limit sugars, so I don’t eat a ton of pineapple.
There are many ways to relieve sore muscles. Don’t let them stop you from reaching your fitness goals.