How To Fix Sore Muscles: Easy Ways To Get Rid Of Pain
Sore muscles are common after a workout, stretching, playing sports, lifting heavy objects, or even after household chores, especially if your body is not used to running, exercise, and other physical activities. However, it generally goes on its own, but not all the muscle’s soreness and stiffness are the same & some need treatment. If you are prone to muscle stress and searching for how to fix sore muscles, this blog has the solution.
Tips To Relieve Sore Muscles
Usually, muscle soreness goes away on its own, but if it takes longer time than usual, you will need treatment. Here are some tips for how to relieve sore muscles fast.
Try Ice or Heat Therapy
Ice and heat therapy are popular home remedies for treating muscle soreness. But whether to choose ice therapy or heat is always confusing. Understanding how both therapies work can help you to decide which method will work ideally for treating muscle soreness.
Cold therapy slows blood circulation, which reduces swelling and pain. It is useful for new injuries or pain and should be taken within 24 hours of injury.
Heat therapy increases blood circulation, which promotes muscle recovery. It is beneficial for old injuries and pain longer than 24 hours.
So, one can start with cold therapy within 1 hour of injury or pain and switch to heat therapy after 24 hours of injury. If the soreness in the muscles lasts longer than usual time, consult with a doctor.
This is how to fix sore muscles fast at home.
Get Massage Therapy
If ice or heat massage does not work, go for professional massage therapy. Expert therapists know the target points that promote muscle recovery as soon as possible. If you are feeling discomfort after a workout and looking for how to get rid of sore muscles overnight, get a deep massage from an expert therapist. A powerful massage may reduce the pain and improve muscle performance. Studies suggest that massage is more effective than other methods for how to fix sore muscles.
Apply Essential Oils
Essential oils are effective in treating various health problems, and muscle soreness is among them. Lavender oil, rosemary oil and peppermint oil are a few of the best pain relievers for sore muscles after a workout. They are derived from plants and are rich in fatty acids, phenols, ketones, alcohols, nitrogen and sulphur compounds, which heal sore muscles, soreness and stiffness. Remember, essential oils are highly concentrated and can irritate the skin, so make sure you dilute them with vegetable oil before applying them directly to the skin.
Consume Anti-inflammatory Foods
Foods like berries, fatty fish, tomatoes, olive oil and coconut oil are rich in antioxidants and other nutrients that may aid sore and stiff muscles and pain caused due to them. But make sure you consume these foods in the right way. Do not focus on one anti-inflammatory food; rather, aim for a balanced diet with various foods that may address different problems, including sore muscles. With this, your concern about how to fix sore muscles is solved.
Get good sleep
Good sleep can do wonders for your health. It restores energy, heals the body from the inside out and promotes good health. If you are suffering from inflammatory muscles and looking for recovery, get adequate sleep. The quantity of sleep required may vary from person to person, but in general, 7-9 hours of sleep is a must for an adult. In this period, your muscles get repaired and make you ready for the next session of exercise. Lack of sleep is linked to various problems, such as obesity, depression and sometimes type 2 diabetes. So, getting enough sleep is a must for a healthy body.
Why Do Your Muscles Get Sore After A Workout?
When you pull heavy objects during exercise or performing household chores, your muscles stretch, which causes microtears that mainly results in inflammation and pain that needs to be treated. However, it can happen to anyone, including experienced athletes, if their balance gets disturbed, but it mainly happens to those who are not used to weight lifting or any other physical activities or those who return to exercise after a long break.
Knowing how to fix sore muscles and treating them is very crucial. Higher-intensity and repetitive physical activities on the muscle soreness may cause a tear in muscle fibre. The microscopic damage to the muscles can trigger the inflammation and delay the recovery.
When Do You Need To See The Doctor For Sore Muscles?
Muscle soreness or stiffness does not always need medical attention, but you should see a healthcare practitioner if there is a:
- Severe pain
- Very swollen limbs
- Loss of motion
- Dark or less frequent urination
- Pain last more than a week.
Sore muscles are common after a new or intense workout, and there is nothing to worry about it. You only need to pay attention to your diet, daily activities and treatment to get control over it.