Muscle aches are all too common an occurrence in people’s everyday lives. While most are relatively harmless, like simple muscle soreness after physical activity, some can point to a larger problem like muscle strain, or various other forms of muscle injury. While the specific source of aches isn’t always obvious, almost all can be treated easily with the same several techniques. Here are 7 tips to help you manage your muscle aches and relieve pain from the comfort of your home.
Tip 1: Eat the right foods and drink a lot of water!
Food is the body’s much-needed fuel. It’s essential in most of the body’s internal processes and especially important in repair and recovery. Specifically, sore and aching muscle fibers need their fair share of carbohydrates, protein, amino acids, omega -3’s, and antioxidants. Some of the best sources for these various nutrients are:
- Chocolate Milk
- Eggs
- Fatty Fish
- Black Beans
- Dairy
- Starchy Vegetables
Hydration is arguably the single most important aspect of making a quick recovery from muscle aches and pains. Water helps transport nutrients to your entire body, and during intense exercise or long bouts of dehydration, the body can begin to leech water from the muscles to use in more essential functions. Dehydration can cause problems in muscle function and lead to aching and pain.
Tip 2: Alternate Hot/Cold
Try an Ice bath! An ice bath is a form of cold therapy in which you submerge a problem area, or your entire body briefly in a cold tub of ice water. Ice baths have been popularized as a form of post-workout recovery, but studies show they can reduce swelling and provide a plethora of other benefits for most people who experience muscle aches. Some of the benefits include easing sore muscles, reducing inflammation in the affected area, and reducing the core body temperature after exercise. It should be noted that this treatment is not recommended for people with heart disease, high blood pressure, diabetes, or a variety of other underlying health conditions.
Try a warm compress! Heat therapy can be performed in a variety of different ways, most commonly with a warm compress like a warm rag or heating pad. Heat therapy can increase circulation in an affected area and help reduce symptoms of muscle spasms, muscle cramps, and general stiffness. One important thing to remember is to never use heat therapy in the first 48 hours after an injury.
Medical professionals often encourage patients with lasting pain to alternate between hot and cold therapies until the pain subsides.
Tip 3: Soak In A Warm Bath
Soaking in a warm bath or hot tub, similar to a warm compress can provide a variety of physical benefits for muscle ache relief. Warm baths can reduce injury risk by loosening tight muscles throughout the whole body. This process can also encourage muscle recovery by increasing circulation, and expanding blood flow to sore muscles, hastening the body’s natural healing and repair processes.
Additionally, between the relaxing heat, and jets included in some hot tubs and jacuzzies, warm baths can be an effective means to reduce stress, improve mental health and mood, and subsequently overall physical health.
Tip 4: Over the Counter Pain Relievers
Pain relievers are a broad range of over-the-counter and prescription drugs that relieve pain, and reduce inflammation. The most common pain relievers are NSAIDs or Non-Steroidal Anti-Inflammatory Drugs such as Ibuprofen and Aspirin, often prescribed to people with muscle aches and pains, minor injuries, and other pain relief needs. Other types of pain relievers include Acetaminophen, opioids, and topical analgesics like Ice Plus.
Tip 5: Stretching
Stretching is a great way to help with muscle pain. Stretching not only improves mobility, but also increases circulation, relieves stiffness, warms up cold muscles, and enhances the flow of oxygen throughout the body. Stretching can also improve posture – a major factor in the occurrence of muscle aches, especially in the back and neck.
Stretches should be performed about once a day, and held for at least 60 seconds. Stretching is particularly important before physical activity like running or weight lifting. If you're interested in learning more stretching exercises, consider consulting a physical therapy practitioner or purchasing personal equipment such as resistance bands or a foam roller
Tip 6: Yoga
Yoga is a physical and mental discipline which originated in India and focuses on cultivating the connection between mind and body. Yoga usually involves mindfulness practice as well as careful posing to stretch, engage, and open up the whole body.
Yoga can help improve posture, circulation, and the flow of oxygen throughout the body, speeding up the recovery process for sore and aching muscles. Yoga can also be an effective form of exercise, strengthening muscles and encouraging weight loss. Finally, yoga has a potent effect on mental health – reducing stress symptoms in the body, and according to some, assisting in the release of negative emotions.
Tip 7: Rest
Sometimes – you just have to rest. According to one study, it can take up to a week for muscles to fully recover after intense exercise. It's apparent that when soreness and aching becomes debilitating or exceedingly painful, rest can be the most important step in recovery. Whether the whole body is affected by muscle aches and pains, or just one problem area, getting proper rest can make all the difference in the length and difficulty of a recovery process. Often, when sore or aching muscles aren’t allowed proper time for rest and rehabilitation, they can become more prone to injury and even cause injury in other surrounding parts of the body that have to compensate for their weak or inefficient movement. The bottom line is – get your beauty sleep. Kick your feet up. Let those muscles rest.
Conclusion
Sore muscles are normal! Most can be treated at home through the above practices, and feel better swiftly. Sometimes though, sore and aching muscles can be an indicator of a bigger problem. This article is general advice, and isn’t meant to replace or override the opinions of medical professionals. If you’re worried that your muscle soreness is worsening, or failing to improve, consider consulting a doctor.
The information on Ice Plus Magazine Blog is provided for educational purposes only, and is in no way intended to diagnose, endorse, cure, or treat any medical or other condition. Always seek the advice of your physician or other qualified health professionals and ask your doctor any questions you may have regarding your medical condition. Ice Plus and the Editors are not responsible for the accuracy of information provided to the Ice Plus Magazine Blog by contributing authors and institutions or for the use of any information on Iceplusrelief.com. Thank you for reading our blog. You can shop for all Ice Plus Relief products here.
