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• Method 1 of 2: Make a warm compress
• Method 2 of 2: Try medical alternatives

Make a simple warm compress to soothe sore muscles. This can help relieve pain caused by chronic injuries or injuries that are more than a day or two old. If you are treating an acute muscle injury (a recent injury that you have sustained in the last 24 to 48 hours), you should treat the injury with ice. If you really have a serious injury, you should always have it examined by a medical professional or physiotherapist.

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Method 1 of 2: Make a warm compress

1. Run the tap until the water is warm. You may want to heat the water on the stove or in the microwave, but you are more likely to burn yourself if you heat the water that way. Instead, run the faucet until the water is warm enough to be tolerated.
2. Find a towel large enough to cover the injury. Fold a towel or washcloth to cover only the area where you plan to place the compress.
3. Run the towel under running water and soak it with water. Try the towel to make sure it's not too hot to put on your skin. Then place the towel on the affected area.
   • Let the towel sit for 20 minutes. Do this up to three times a day until the pain subsides.
4. Warm up your whole body. Instead of making a compress to put on a specific body part, you can also warm up your entire body if you have multiple sore muscles or if your whole body hurts after doing hard work or exercising. This can be an effective way to soothe the pain, and it can also help your body recover faster after exercise. You have the following options:
   • Take a warm bath.
   • Take a warm shower.
   • Sit in a hot tub.
   • Sit in a steam room.
   • Go to the sauna.
5. Take precautions. If you regularly treat your sore muscles with heat, it is important to take the following precautions:
   • Stay hydrated by drinking plenty of water (at least 8 glasses a day). Prolonged exposure to heat can cause dehydration. So it is important to drink enough water.
   • Be careful not to burn yourself. Before using the hot towel, check how warm it is. If you're using a heating pad or hot water bottle, wrap it in a towel or cloth before use so you don't burn your skin.
   • Check your skin for blisters. Remove the compress from your skin if it blisters or if it is painful. Your body will generally tell you when something is too hot.
6. Understand why heat can be soothing and help reduce muscle soreness. Heat helps your aching muscle (s) to relax by stimulating blood flow to the site and reducing muscle spasms.
   • Overloaded muscles often hurt due to the build-up of a substance called lactic acid.
   • Lactic acid is a byproduct of your metabolism that is released during heavy training (or heavy sports competitions). You need to increase the blood flow to the painful muscle to allow the lactic acid to drain.
   • Know that if you have chronic sore muscles, using heat before a workout (or a sports game) can help soothe any pain you feel while exercising.
7. Try other remedies. A heating pad or hot water bottle is an effective way to quickly treat your muscle pain at home. If you find yourself experiencing regular muscle pain, it might be a good idea to buy a heating pad or hot water bottle so you don't have to make your own hot compress with a towel and warm water every time.

Method 2 of 2: Try medical alternatives

1. Use an anti-inflammatory cream or gel. Apply this to your sore muscles after exercise. Examples of such agents are Tantum or Voltaren. Ask your doctor or pharmacist for further suggestions.
   • Watch the dose. Even though these are remedies that you apply locally, they can still be absorbed by your body. So check which amount you should use and stick to it.
   • Be careful not to apply medicated creams on broken or damaged skin.
   • If pain persists for more than a few weeks after trying these topicals, see your doctor.
2. Try topical capsaicin. This is made from hot chili peppers and can serve as an effective pain reliever. When you first apply capsaicin to your skin, it may cause a tingling or mild burning sensation. Don't worry because this is normal.
   • Know that it can take a few days to several weeks for capsaicin to effectively reduce pain (if you apply it once a day). If you are going to try this method, keep using it for a few days to a few weeks before concluding whether or not it works in your case.
3. See your doctor. If you don't notice any improvement within about two weeks of your first muscle pain, it's important to get a proper check-up by your doctor or physical therapist (someone experienced in diagnosing serious sports injuries).
   • Of course, if something more serious is going on, you want to know as soon as possible so that you can treat the injury properly and your condition does not get worse.