How to Get Rid of Sore Muscles

Sore muscles are a part of getting back on that exercise train. Increasing physical activity and exercise will naturally stress and fatigue your muscles. Soreness means your body is adapting to the activity and building strength. Fortunately, there are some simple ways to reduce the discomfort of exercised muscles.

Things You'll Need

• Ice
• Sports cream or heat pads
• Anti-inflammatory medicine

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Instructions

Get Rid of Sore Muscles

• 1

  Use ice to reduce soreness and discomfort. Apply ice for no more than 20 minutes every hour.

• 2

  Apply heat by using heat pads or sports creams. Heat will warm up the muscle and help to rid it of tightness.

• 3

  Perform light stretching to prevent tightness and maintain flexibility in sore muscles. Stretching also helps warm the muscle and flush out lactic acid. Lactic acid is a byproduct of exercise and contributes to muscle soreness.

• 4

  Get moving with some light cardiovascular activity. Walking, light jogging, cycling or using cardiovascular equipment are great ways to warm up your muscles, without exerting too much energy.

• 5

  Maintain a proper diet while your muscles repair themselves. Eat plenty of good carbohydrates, protein and fiber. Avoid fatty and oily foods and refined snacks.

• 6

  Take anti-inflammatory medicine, like ibuprofen, to get rid of swelling and pain. Be sure to take the proper dosage and follow instructions for intake, including eating beforehand or taking with milk or water.

• 7

  Rest your body and allow it to recuperate. Overexertion is a common cause of muscle soreness. Do not push your body beyond its limits.

• 8

  Drink plenty of water to keep your body hydrated. Dehydration leads to muscle weakness and fatigue.

• 9

  Build your way back to your normal exercise routine. If your arm and back muscles are suffering from soreness, take a break and focus on your lower extremities.