- General soreness after exertion (Delayed onset muscle soreness (DOMS)) is typically cause by micro tears in the muscle. Over time as the muscles rebuilds itself stronger to accommodate the activity, soreness should decrease.
A muscle pain, that is “a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes”, may be linked to a variety of causes, including: pain, that is “a strong, painful contraction or tightening of a muscle that comes on suddenly and lasts from a few seconds to several minutes”, may be linked to a variety of causes, including:
- Lack of minerals such as calcium, potassium
- Certain medication
- Exercise, injury
- Blood flow problems
Ways to Relieve Muscle Pain:
Most of the time, sore muscles will go away on their own without medical treatment. You can use home remedies and lifestyle changes to ease the pain until soreness passes. However, sore muscles that persist for a week or more should be evaluated by a doctor.
Before relaxing in your recliner, stretch your muscles before they stiffen, helping them to become more pliable and flexible. As oxygen flows into your muscles, you’ll speed their recovery. Whether your choose yoga, Pilates or stretches of your own, you’re relieving muscle soreness.
Water is the ultimate rehydrator. Avoid caffeine and alcohol because they can dehydrate you.
A warm shower or bath is a natural muscle relaxer, which can be great for tension knotted shoulders or muscles tight from overuse. For bruising or inflammation, an ice pack applied to the affected area for up to 20 minutes can reduce swelling and soreness.
15 people on the Earth Clinic Muscle Cramp page give Apple Cider vinegar a thumbs up for treating sore muscles and leg cramps. Most folks mix a tablespoon or two in a glass of water and drink it down, some drink a tablespoon straight like a shot. Still other rub the vinegar directly on the area of the sore muscle/cramp. A variation of this is a fellow who drank pickle juice and achieved similar results. Judith recommends 2 teaspoons apple cider vinegar, 1 teaspoon of honey, a sprig of fresh mint and 8 to 10 ounces of cold water, well mixed.
Known for its spicy-hot taste, cayenne makes an excellent topical ointment that relieves joint pain. Rubbing cayenne on the affected area causes a mild irritation, which in turn “distracts” the nerves from the more severe joint pain. Repeated topical applications of cayenne pepper can reduce arthritis pain significantly.
To make a topical paste, mix 2 tablespoons of cayenne pepper with 1/2 cup of cocoa butter, lanolin, or coconut oil. Apply it directly to the sore joint. You can also mix 1/2 teaspoon of cayenne pepper with 1 cup of apple cider vinegar and soak sore hands or feet for 20 minutes to reduce pain and inflammation.
- Turmeric, Ginger and Bromelain:
Turmeric, ginger, and bromelain are all effective and natural treatments to relieve stiffness, swelling, and joint pain on their own. But in combination, these three substances each boost the other’s effectiveness. Take these in combination on an empty stomach twice a day for pain relief. All three substances can thin the blood, so those taking blood thinning medicine should first check with their health practitioners.
- Stock Up Anti-Inflammatory Foods:
There are a number of foods that can reduce inflammation and swelling, which causes much of the pain associated with osteoarthritis. Foods like nuts and fatty fish, like salmon are loaded with Omega-3s, that will help fight inflammation. Other great sources of anti-inflammatory foods include blueberries, kelp, horseradish, mustard, garlic, onions, watercress, parsley, celery, pickles, lemon, and rose-hip tea.
Circulation of blood in and out of a stressed body part improves speed of recovery. Techniques that can improve blood flow include cooling down after your workout with a walk or easy bike ride, wearing compression garments, performing light stretching during or after each workout, alternating every 30-60 seconds between hot and cold running water in your post-workout shower, taking an ice bath after a strenuous weight training workout or long run, and performing a light walk, swim, or easy exercise routine the day after a hard workout.
This second method of minimizing muscle soreness may be the last thing that you would consider doing. After my volleyball tournaments, my body is in so much pain that I just want to lay still for a couple of days. Every muscle hurts with movement. However, in order to minimize the soreness you should move around.
By gently doing light exercises, you are increasing blood flow to the muscles. This will help increase rate of recovery. You’re going to get more oxygen, blood flow, and nutrients to the muscles that are damaged, which flushes out lactic acid. It helps speed up the recovery process. So ideally, take a light walk around the block or do some light chores around the house.
- Active recovery techniques:
The oft-ignored warm-down remains one of the best ways to avoid impersonating a post-Teutonic-drubbing England fan for days after your workout. “Low intensity exercise is currently considered to be the best form of recovery with research showing it reduces blood lactate levels quicker than all other methods,” says Mastrorocco. “The theory is that low-intensity activity helps blood circulation – which speeds up the removal of lactic acid from the muscles.”
Since it can be time consuming and expensive, I rarely go out of my way to hunt down a long sports massage. But after a very hard workout or race, I make an exception. Just one good massage can make an enormous difference, and is far more effective than a foam roller if you really, truly are beat up – (since a foam roller takes quite a bit of energy to use properly).
- Attend physical therapy if necessary:
If your sore muscles pain are the result of an injury, your doctor may recommend physical therapy. The type and duration of physical depends on your current health, medical history, and the specific cause of your muscle soreness. Your doctor should be able to provide you with a referral to a physical therapist.