Overexertion or underlying medical conditions can lead to sore muscles. Sometimes, sore muscles have a tendency of going away on their own without any medical treatment. You can use lifestyle changes and home remedies to ease the pain until soreness passes. On the other hand, sore muscles that persist for a week or two should be diagnosed by a doctor.
R.I.C.E is a treatment technique for sore muscles that stands for, REST, ICE, COMPRESSION, and ELEVATION. Following the steps that R.I.C.E offers can help with muscle soreness:
- Resting simply means breaking from your regular activities. If your muscles are painful, take it easy for a few days and let them heal.
- Ice the sore area for 20 to 25 minutes at a time three times a day. At no time place a store bought ice pack directly on your skin.
- Use a compression bandage to lessen the inflammation of the sore region. You can purchase such a bandage at a local drugstore. Apply as instructed.
- Elevate the sore region, if possible. It’s best to elevate a sore muscle directly above the heart when you have the opportunity to do so.
Soak in the tub
Heating is one way of helping sore muscles. Drenching in a warm tub of water for 25 minutes can help reduce muscles sore. Some people believe that Epsom salt is capable of easing sore muscles. You can add Epsom salt to a warm bath and let it liquefy.
Apply heat after 48 to 72 hours
Consider applying heat if your muscles are still sore 3 or 4 days after treatment. You can run warm water over a washcloth or heating pad. If you use a heated blanket or a heating pad, be sure not to fall asleep with it on as that can be dangerous.
Try over-the-counter pain relievers
Over-the-counter pain relievers, like acetaminophen and ibuprofen, can be used to reduce sore muscles. Take any medications as instructed on the label. If you’re taking any prescription medications, consult your doctor first or a pharmacist to make sure that they do not interact badly with your existing medications.
Try foam rolling
Foam rolling is a cheap method to get an at-home massage. It can be purchased at different sport good stores and has a cylinder that’s 6 inches in diameter. To use a foam roller, lie on the floor with the foam roller beneath you. Gently roll your body along the foam roller where the muscle is sore.
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