How to Get Rid of Sore Muscles?

Our muscles become sore for a variety of reasons that range from everyday work to exercise and illness. When we work hard or exercise vigorously, our muscles become sore because they need to rejuvenate – get oxygen flowing again and relax rather than stay tense. So, one great way to get rid of sore muscles is to rest.

The best way to help our leg muscles recover is to lie down or sit with the legs elevated slightly. This helps even out the blood flow through the body. If muscles in the upper body are sore, rest is also the first thing that you should do to start the “healing” process. The body produces some unneeded byproducts during work and exercise that need to be eliminated (flushed out through urine and normal activity). In most cases, only time will take care of this.

Other Methods
One of the most important things you can do to help take soreness and stiffness out of your muscles is massage them. A few minutes of gentle, overall massage will help stimulate blood flow and take tension out of the muscles. You can also alternate ice packs for a minute or two with warm compresses for another minute or two. Alternating from cool to warm helps constrict then expand blood vessels, stimulating circulation and returning the muscles to their original condition.

During and after the time that you are resting and massaging, you should also concentrate on getting plenty of fluids back into the body and eating foods that provide the necessary protein and amino acids. These substances are essential for rebuilding muscle tissue and taking stiffness and tension from muscles. Fresh fruits, fruit juices, vegetables etc. are all good ideas.

Details, Details
When you are putting ice packs on your sore muscles, don’t leave them on longer than about 15 minutes. Then alternate with a similar amount of time for a heating pad or a sports lotion/cream that provides heat. This should eliminate most of the tension and stimulate circulation so muscles can recover.

You should also continue to walk or stretch lightly after exercise or work that causes sore muscles. It’s not wise to simply sit down or lie down immediately. Some light movement or walking will help the body get rid of something called lactic acid that builds up in muscles as we use them. A few minutes of stretching or moving about before resting is an important part of taking care of sore muscles.

For future reference – you can reduce the intensity of muscle pain by staying on a diet that contains the correct kinds of food. Protein, some carbohydrates and fiber are always important. It’s best not to eat a lot of oily foods and foods that are too high in sugar and salt. In conjunction with this improved diet, you might try some over-the-counter items such as those that contain ibuprofen or other medicines that reduce inflammation. Finally, always drink plenty of water and juices before, during and after work and exercise.

 Print This Page