- 1). Apply a cold pack to your sore muscles. This can be a bag of frozen peas or ice cubes in a plastic bag. Wrap the cold pack in a towel, and apply it to the area. This will relieve your pain symptoms and ease inflammation. Leave it on for 15 to 20 minutes.
- 2). Use a heat source after your cold pack has reduced any inflammation and pain. Heat relaxes your muscles and eases any lingering pain. You can use a warm compress or a heating pad. Apply the heat pack for up to 20 minutes. You could also take a hot bath.
- 3). Purchase a heat patch at your pharmacy or grocery store. These heat patches attach to your skin. Place it over your sore muscles for a continuous source of pain relief. Always follow the directions on the label, and never use the heat patch for longer than is indicated.
- 4). See a massage therapist. Massaging your sore muscles will increase the blood circulation to provide your tissues with oxygen and nutrients and remove any waste products. It can also help tight muscles become looser and less painful. Massage can help prevent scar tissue from forming within the muscle. This will allow your muscles to fully heal.
- 5). Rub anti-inflammatory, pain-relieving creams on your sore muscles. You can find these at any pharmacy or in the pharmacy aisle of grocery stores. These creams may help relieve your pain and reduce inflammation.
- 6). Continue to exercise and stretch. Remaining inactive the day after exercising will encourage muscle tightness and soreness. Instead, try some gentle, low-impact exercises, such as slow jogging, walking or swimming.
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