5 Best Ways To Get Rid Of Sore Muscles Quickly
If you exercise, you’ll have likely experienced the frustration of not knowing how to to get rid of sore muscles.
When you exercise intensely, your muscles develop microscopic tears. These tears let your body know it needs to build up those muscles. That’s how the body builds muscle.
Unfortunately, sore muscles can be difficult to deal with. However there are five things that you can do to relieve sore muscles quickly and effectively.
Ice therapy, also known as cold compression therapy, is the best way to get rid of sore muscles. Icing a sore muscle can have an immediate soothing effect, especially when done at the onset of soreness.
The coolness of ice reduces inflammation and prevents the muscle from getting too damaged.
This is because fluid build up that results in swelling is reduced, constricting of blood vessels slows down cell death due to reduced cell metabolism, the release of pain-inducing chemicals is reduced and the ability of pain-inducing nerve endings to transmits nerve pulses is also reduced due to numbing.
To apply ice therapy to a sore muscle simply wrap an ice pack or blocks of ice in a thin towel or cloth. Hold the cold cloth lightly against the sore muscle for short periods of time, no longer than 20 minutes at a time. Do not exceed this time or you can give your skin a cold injury.
You can do this four to eight times daily, but remember to give your skin and muscles a chance to warm back up to room temperature before starting another round.
When your muscle fibres tear, your muscle do not only get sore. Muscles spasm and contract leading to tightness often occurs with muscle injury and in turn leads to more soreness.
Gentle stretching of the muscles can help break this cycle. Stretching also improves blood flow to the affected muscles, which promotes faster healing.
Even though it is painful, you should stretch a sore muscle for 2 – 3 minutes. A great technique is to hold a light stretch for 15 – 20 seconds before resting for 45 seconds and then repeating this 2 more times.
Remember to do this for each affected muscle group.
Heating pads, heat packs and even warm cloth compresses can help you get rid of muscle soreness. The heat applied to the muscle increases blood flow, which results in increased oxygenation.
Faster blood flow can push out irritating chemicals that are responsible for the pain experienced during soreness. In clinical studies done at Brigham Young University, portable air-activated heat wraps, which are put onto the skin, were most beneficial in curing the muscle soreness in a test group.
However many athletes and persons will often opt for ice therapy over heat therapy for muscle soreness as heat compression can be more uncomfortable. It is also important to remember that unlike ice therapy, heat therapy is most effective when applied after the first 24 hours of muscle injury.
If you do opt for this method stick to 20 minutes at a time, no more than eight times a day. If you have very intense muscle soreness application time can be ramped up to 30 to 2 hours. Give your muscles a break of at least an hour between heat compressions.
The tearing of muscle fibres induces an inflammatory response from the body. This inflammation is responsible for most of the soreness and swelling we feel during and after muscle injury.
Anti-inflammatory drugs, such as ibuprofen and aspirin, get rid of inflammation by blocking certain enzymes within the body. A reduction in inflammation results in a reduction in pain.
Many anti-inflammatory drugs can be purchased over-the-counter, at pharmacies and grocery stores. Make sure to read the label carefully, especially the “directions” and “warning” sections.
Never exceed the maximum daily dosage. Doing so could cause serious problems like bleeding ulcers and kidney failure.
Massaging the affected muscles can reduce inflammation and promote blood circulation. This helps heal sore muscles in two ways, making it a very effective technique.
Massage has been shown to be effective against even severe muscle pain. Certain techniques, such as gliding and gentle compression, are the most beneficial. Shaking and jostling are also helpful once the pain is less severe.
It’s best to get a massage from someone who is an experienced, professional masseuse who knows how to get rid of sore muscles.
Why Do Muscles Get Sore – DOMS, Inflammation and Lactic Acid
Answers to the question why do muscles get sore and the causes of the associated soreness and pain.
Why Do Muscles Get Knots?
Why do muscles get knots is a common question many bodybuilders and athletes want to know the answer too.