How to Treat Sore Muscles

Too much yard work, a sustained hard workout or even stretching or bending incorrectly can cause muscle soreness. Whatever the reason, you’re sore as can be and need some immediate relief! Prevention is the best medicine. Do complete stretches for every muscle group before and after your workout. And drink that water! Hydrating your body appropriately is one the best tips for preventing muscle strain and soreness. But if your muscles are zinging with pain, follow these steps for some relief.

Things You'll Need

  • Water
  • Ice pack
  • Epsom salt (2 cups per bath)
  • Bath tub
  • Anti-inflammatory medication (ibuprofen)
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Instructions

    • 1

      If you are moderately sore, perform gentle stretches to work the sore muscle group. Make sure you move slowly, working your muscle for a few minutes. Stretch out the sore muscles a few times a day. Normal muscle soreness should disappear within a day or two.

    • 2

      Apply an ice pack for 20 minutes to the affected sore muscle to help lessen the pain. Ice the site for 20 minutes, then remove the ice pack for 20 minutes. Never ice your sore muscles for longer than 20 minutes. In most cases, ice should only be used in the first 24 hours after muscle strain.

    • 3

      If icing or stretching doesn’t help ease the muscle pain, try taking the recommended dose of an anti-inflammatory medication. You should continue stretching if possible and drink plenty of water.

    • 4

      If you’re looking for some immediate relief, many folks recommend soaking in a hot bath with Epsom Salts (which can be purchased at the drug store). Give yourself a break and a good soak in the tub for a half hour. Epsom salt contains magnesium sulfate that is absorbed by the body during the bath. This helps soothe and relax sore muscles.