When you overexert in a sport, gym or any other activity, your muscles take all the pressure. Next day you suddenly realize that you can barely move or lift anything and your muscles are aching.
The muscle tissues have been damaged but the soreness is felt in the next 24-48 hours. It is called delayed onset muscle soreness (DOMS). This kind of muscle damage due to overexertion is good for muscle building.
Athletes and sportsmen do it in resistance training. Although the athletes have sophisticated equipment and help to get rid of soreness, you can also relieve muscle pain at home by these simple ways.
1. Drink Water to Rehydrate
You lose a lot of water doing strenuous work over a long period. Your muscle soreness is an indication that you have overexerted as compared to your normal range of activities.
Drink more water before, during and after any exercise or work that makes muscles to work harder than usual. This will keep you fully hydrated and your muscle will not feel soreness.
However, if you have not been careful during or before the exercise to drink water, then drinking after the exercise will help your muscles to recover faster.
2. Massage Your Body to Relieve Soreness
Massage increases blood circulation which in turn flushes out the waste products and reduces muscle soreness.
Heat is also generated during massage to keep your body and muscles warm. Massaging muscles and soft tissues stimulate the nerves. Using oil for massage improves effectiveness.
Different types of oils are used for massage. So go ahead and get a massage to get relief from muscle pains.
After the massage go to sauna or steam bath for quick relief.
3. Hot compress
Hot compress can be applied in two different ways, dry and moist.
Use hot compress to reduce muscle pain. For a dry hot compress, you can fill up a commercially available hot water bottle with hot water and apply on the muscle pain area.
Electric hot pads and gel packs also can be applied. The warmth provided by hot compress increases blood circulation, provides oxygen supply and nutrients to the tissues to help faster healing.
In order to make sure that you skin doesn’t get burned; use a thin towel to wrap the heating device and then apply it on the skin.
Moist hot compress is more effective as the heat penetrates better. Dip a towel in hot water. Squeeze the towel to remove excess water to avoid any dripping . You now have a moist towel. Wrap it on the aching area.
Whether dry or moist, maximum time limit for a hot compress is 20 minutes. Make sure that you don’t apply it on an open wound or stitches.
If your muscle pain is due to exercise regimen started recently, then continue regular exercise with the pain. It will improve slowly as the body and muscle becomes used to the extra strain of exercise. Gradually you will not get pain due to exercise.
Regular exercise to every muscle in the body will strengthen your muscles and improve your overall quality of life.
If there is a pain you can always use one or more of the above methods to relieve it.
If you muscle tear is server, then you may need medical assistance.