Content

• Steps
• Method 1 of 3: Proper Muscle Handling During Exercise
• Method 2 of 3: Calming Your Muscles Post-Workout
• Method 3 of 3: Preventing Muscle Pain
• Warnings

Muscles can ache after exercise or other physical activity. Although muscle pain can worsen and interfere with physical activity, the more exercise you do, the less muscle soreness you will experience over the coming weeks. Use our tips to ease muscle pain!

Steps

Method 1 of 3: Proper Muscle Handling During Exercise

1. 1 Warm up and start exercising carefully. In order to keep your muscles flexible and to avoid injury during intense exercise, you should start your workout carefully to warm up your muscles and make them pliable. Don't jump straight into an intense workout regimen.
   • Start with light exercise and gradually build up the intensity. For example, if you are doing weightlifting, do not immediately take on a lot of weight: start with exercises with a light hand weight, before starting to do a bench press with a heavy weight.
2. 2 Stretch properly. Stretching at the beginning and end of your workout will also help release lactic acid from your muscles. Waiting for hours after intense workouts before stretching is not a good idea. Stretch right after exercise that may cause pain to prevent soreness.
   • Remember to stretch after warm-up, as your muscles will be more pliable, which means they are less likely to be damaged by stretching. Read this very helpful article for advice on how to stretch properly to increase flexibility and reduce the risk of injury.
3. 3 Drink liquid. Dehydration early in exercise or sports is dangerous not only because it can lead to dizziness and fainting, but also because it can cause muscle pain afterwards. Correct fluid intake during intense exercise increases the oxygen level in the muscles, which gives the muscles more endurance and also helps them recover during exercise.
   • Try not to drink a lot of water immediately before training, as this can lead to bloating and cramps. Instead, drink plenty of fluids at all times, especially 24-48 hours before intense workouts.
   • The general rule of thumb for drinking water is to drink half of your body weight in ounces (1 ounce = 28.3 grams). Therefore, if you weigh 72 kg, you should consume 80 ounces of water per day (2.3 liters or 9.8 glasses). This amount also includes water that you consume with food, as well as liquids from other drinks, such as juice or milk.
   • Remember to drink fluids during your workout: drinking a glass of water every 15 minutes of intense exercise is a great option.

Method 2 of 3: Calming Your Muscles Post-Workout

1. 1 Cool down. Ice cold water right after your workout is best for preventing muscle soreness. It reduces inflammation in the muscles and prevents pain from spreading through them. If you are a professional athlete or exercise in an elite gym, you should have access to an ice-cold bath to reduce muscle soreness. If not, try one of the following strategies:
   • Take a cold shower or bath. The colder the better: Professional athletes literally use ice water, but if you find it difficult to endure this temperature, use just cold tap water without adding warm water to it. It won't work the same way as ice water, but it will be better than warm water or room temperature water.
   • If you are an athlete, purchase a 19 liter bucket. To avoid pain in your hands (for example, after playing baseball), a 19-liter bucket filled with ice cold water will help you cool your entire arm at once. This method works great for legs too.
   • When cooling a muscle or muscle group (not the entire body), be sure to wrap the ice in something before applying to the body. This will prevent cold damage to your skin. Place the cracked ice in a plastic bag, then wrap it in a tea towel or cloth before applying it to the target muscles.
   • Use cling film to attach ice to your limbs or entire body. If you have to move (cooking, cleaning, etc.), the tape will help fix the ice on the muscle as you move.
   • Cool your muscles for 10-20 minutes.
2. 2 Warm up. While ice should be the first step, after a few hours it is a good idea to apply heat to the desired muscles and help them stay flexible and not stiff. Apply heat for about 20 minutes.
   • Take a hot bath or shower. Water will help relax your muscles.
   • Adding Epsom salts to your bath water is a great home remedy for muscle soreness. Epsom salts are made from magnesium, which is absorbed into the skin and is a natural muscle relaxant. Add 2-4 rounded tablespoons to the bath and cover with a little water to dissolve the salt. Enjoy your bathroom. You will feel relief immediately after taking a bath.
   • If your neck muscles are stiff, take raw rice, fill the sock with it, and tie the end of the sock. Warm it up in the microwave for a minute and a half and use it as a heating pad. It can be used multiple times.
   • For individual muscle soreness, you can apply tear-off warmers directly to your skin and leave them under your clothing for several hours. You can buy them at most pharmacies.
3. 3 Move. Relaxing your muscles completely during recovery can be a tempting idea, but research has shown that mild activity that engages your muscles can shorten their recovery time. On the other hand, it's important to give your muscles time to recover, so don't overdo it.
   • Exercise helps with muscle soreness by increasing blood flow to the muscles, which helps to get rid of toxins faster and prevents muscle soreness.
   • Remember the intensity of the workouts that caused the pain, and then do the lighter version of these exercises the next day (about the same intensity as a warm-up). For example, if running 7 km makes your muscles ache, just walk at a brisk pace for about a kilometer.
4. 4 Get a massage. If you train to the point of exhaustion, then small tears form in the muscle tissue. The body's natural response to tears is inflammation. Massage helps to reduce the production of cytokine proteins, which are involved in the development of the inflammatory process. Massage also increases the number of mitochondria in the muscles, which increases the muscle's ability to extract oxygen.
   • Massage helps to flush lactic acid, lymph and other stagnant toxins from the muscles.
   • Find a good massage therapist and let them work with your aching muscles. The massage relaxes, soothes and heals.
   • Massage the muscles yourself. Depending on the location of the pain, you can try massage yourself. To massage the muscle tissue harder, use your thumbs, knuckles, and palms. You can also use a tennis ball to work out tight spots and relieve pressure from your hands.
   • If you are massaging a muscle that is sore, do not focus on the middle of that muscle. Focus more on the bundles at each end. This will help the muscle relax faster, so if your wrist hurts, massage your forearm.
5. 5 Purchase a massage roller. This handheld device will help you give yourself a deep, soothing massage both before and after your workout. This will relax the muscles and prevent pain, as well as help soothe muscles that are already sore. This method works great for the muscles in the thighs and legs, but you can also use this method for the muscles of the back, chest, and buttocks. Press the roller against the painful muscle and rub it up and down. This action will help relieve tension and stress.
   • Known as self-myofascial relaxation, this massage method was once used only by professional athletes and doctors, but is now becoming generally available to anyone involved in sports or fitness. You can purchase a massage roller at any sports store or online.
   • Read our article on how to use the massage roller to help you relax your muscles better.
   • If you don't want to spend $ 20- $ 50 on a massage roller, you can use a tennis ball as a roller.
6. 6 Take a pain reliever. If you need instant relief, take paracetamol or a non-steroidal anti-inflammatory drug such as ibuprofen, naproxen, or aspirin.
   • If you, or the person you are helping to relieve muscle pain, are under 18 years old, you should not use aspirin as a pain reliever. If the child is under 18 years old, then taking aspirin can cause a dangerous disease - Reye's syndrome, which can lead to acute brain damage.
   • Try not to take NSAIDs regularly. Non-steroidal anti-inflammatory drugs (NSAIDs) can reduce the ability of your muscles to regenerate naturally if you take them too often. Better to find more natural ways to help your muscles, if possible.
7. 7 Find out when pain is normal and when it signals a problem. It's normal for muscles to ache after an intense workout or after stressing muscle groups that you haven't exercised for a while. However, you should watch out for signs that indicate a serious problem.
   • Common muscle pain occurs the day after an intense workout, especially when changing training regimen, increasing intensity, or using muscles that were not previously used. Usually, this muscle pain reaches its peak on the second day and then gradually goes away.
   • Watch for any sudden, sharp pain during physical activity that could indicate a muscle tear. Also look out for joint pain, which can be a sign of damage to a ligament or meniscus, or a sign of osteoarthritis.
   • Call your doctor if you experience sudden severe pain or pain that does not respond to medication, or if the pain does not go away after a few days.

Method 3 of 3: Preventing Muscle Pain

1. 1 Make the right diet, and also remember to drink fluids. If your muscles ache from intense exercise like weightlifting, it means they are rebuilding, so they need water and a lot of protein. Eat 1 gram of protein per day for every 0.5 kg of your body weight.
   • For example, an 80-pound man with 20% body fat should consume about 130 grams of protein per day. This will speed up recovery times and also prevent weight loss due to poor nutrition. Consume protein 15-45 minutes after exercise for best results.
   • Drink plenty of water during exercise and throughout the day. Your muscles need water to function, and your body needs water to repair your muscles. Remember to drink water.
   • Eating carbohydrates before and after exercise helps your muscles recover and also gives you the energy you need to stay on track.
2. 2 Take vitamins, antioxidants, and other supplements. Muscles need certain vitamins and minerals to recover properly during exercise, so taking the right supplements will help you prepare for vigorous exercise.
   • Vitamin C and antioxidants in particular are effective in preventing muscle soreness. Blueberries, artichokes, and green tea are rich in antioxidants, while chili peppers, guava, and citrus fruits are rich in vitamin C.
   • Taking branched-chain amino acid supplements (L-Leucine, L-Isoleucine, L-Valine) and other pre-workout supplements - such as L-Glutamine, L-Arginine, Betaine, and Taurine - will help prepare the body to remove waste from muscles. It will also help with the recovery and recycling of protein during muscle rebuilding.
   • Take protein supplements. Protein helps rebuild muscles.You can start eating high protein foods (like eggs, yogurt, or chicken) or add some protein powder to your smoothie after your workout.
   • Add creatine to your diet. Creatine is an amino acid that is naturally produced in the body, but adding more creatine to your diet will help your muscles recover faster after intense exercise. You can buy creatine supplements at any health food store.
3. 3 Try sour cherry juice. Recently, sour cherry juice has become a very popular product due to its high content of antioxidants and other beneficial substances. In one study, researchers found that cherry juice relieves mild to moderate muscle pain.
   • You can find 100% sour cherry juice at most grocery or health food stores. Look for juice that is not mixed with another juice (such as cherry and apple juice), as such a drink usually has a minimal amount of cherry juice. Also make sure no sugar or other ingredients are added to the juice.
   • Use sour cherry juice as a base for a post-workout smoothie, or drink it alone. It is best to drink it directly after taking it out of the refrigerator. Alternatively, you can place a cup of sour cherry juice in the freezer for 45 minutes to create a delicious frozen cherry juice smoothie.

Warnings

• Be careful if you want to immerse your entire hand in the 19L bucket of water (as above). This can result in rapid loss of body heat, which can negatively affect blood circulation. Don't do this if you have blood pressure or heart problems. Even if you are completely healthy, gently submerge your hand, centimeter by centimeter, starting from your fingertips, especially on a hot day. It is best if you freeze the water in a popsicle mold and wipe your hand with it (again starting with your fingers), drying and massaging immediately (moving from the hand up to the torso). Do everything carefully so as not to hurt yourself and not to exert too much on your nerves.
• Continuous cooling of painful muscles is not very effective. It is usually recommended to cool the hand with ice for 15-20 minutes, then remove the ice for 15-20 minutes and repeat the procedure again. The fact is that the cooling effect of ice reaches its maximum in 15-20 minutes, and further exposure to ice will not cool the muscles more. Also, prolonged ice cooling can lead to frostbite, soft tissue or skin damage.
• Joint pain is a serious problem that can occur due to serious injury. Don't confuse muscle pain and joint pain. If the pain persists after a few days of rest and using all the procedures described in the article, you should see your doctor.