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How to Get Rid of Sore Muscles
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Pulled or Torn Muscles
This usually happens because a muscle was not fully prepared for exertion or incapable of handling the demanded exertion and is exactly what the title implies. Depending on the amount of overexertion a muscle can be partially or completely torn. A small tear will result in a sharp pain in the effected muscle followed by a similar pain whenever the muscle is called into use. Severe strains cause swelling as blood pools around the injured muscle to protect it and provide some damage control. A larger, or complete tear will be extremely painful and may result in an inability to use the muscle at all – if you are sitting at your PC reading this then you likely don’t have one of these unless your pain threshold is abnormally high.
Treatment
If you suspect a severely strained or torn muscle, stop exercising, ice the area, and go and see your physician immediately. Continued use of the damaged muscle will only increase the damage and extend healing time. Do NOT apply heat as this will increase the blood flow and swelling, if the area does begin to swell, wrap it snugly with an ace bandage and keep it elevated until your doctor can examine it.
Preventing Sore Muscles
If you’re going to work out, you’re going to experience muscle soreness. You can however, reduce your chances of strains, pulls and tears. Here are some tips:- Gently stretch each muscle group for at least 60 seconds before and after your workouts
- Begin and end every workout with an absurdly light load. If you’re about to run, start with 10 minutes of fast walking. If you’re about to lift weights, do a couple of speed sets using only the bar and going through the entire range of motion
- Hydrate! Lots of water or an electrolyte containing sports drink
- If weight training, stretch the target muscles between sets
- Finish every workout (even weight training) with 10-15 minutes of light cardio. This gets the blood and lymphatic system flowing and will help eliminate waste products built up from the workout
- Get a massage
- Ice the worked muscle group immediately after especially hard workouts
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Please add your own tips to this page using the form at the bottom.
Offsite Resources
- Monsterguide teaches us how to gain muscle
- Monsterguide teaches us how to give a back massage
- Lactic Acid and Muscle Growth
- University of Vermont: Research Shows Cherry Juice May Prevent Muscle Damage Pain
- Runner’s World Forums
- Bodybuilding.com’s Forums
Ask a question
Pages: 1 2
I’m a dancer and a cheerleader my arms, shoulders back and legs are sore after every practice all I do is let them rest a day stretch all the time and it gets so much better the stronger you get. Ice and Heat help with the soreness and like I said STRETCH!
I went to a pole dance party, and oh my god!! I am so so sore. I run2 miles a day, and I can tell that I need to push my workout up, cause I didnt think I would be sore, it hurts to even sit on the toilet. This happened 3 days ago, and I havent worked out since, I thought I would rest my poor legs. Its my hamstrings that are killing me.. Any Advice?? Im thinking of at least walking on the treadmill today, to maybe losen up. Is that a good idea?? THanks
sex is a great way to release the pain , all the jolting of muscle contractions help loose muscles for relaxation, if your to lame to get some , theres always porn
your friendly neiborhood doc
^you should try to relax more, stress can cause more pain, if you are unloading from a move it is party from the stress too so take an hour out iof your dy to toatlly reeeelllaxxx ahhhhhh
to the guy that said whoever works out after being sore is dumb? is dumb. lol ur supposted to work out to get rid of the soreness
all that soreness is is “lactic acid” buildup in your muscles. only way to get rid of it is to exercise n stretch again. so if u do nothing but sit THAT DOES NOT HELP AT ALL…
I play basketball everyday. When u come home I take a very hot bath and relax in the tub for about 35-45 mins and wake up in the morning feeling fine. Just remember to stretch it’ll help with the soreness…
I don’t know how by just playing a simple game of tage for long could make me feel so bad.I have terrible pains all over my body.I feel like Sh*t today :(.I can barely move without saying ow!
Question: My muscles stay sore all the time and I don’t work out. I have heard that Lipitor (cholesterol medicine) can cause sore muscles. I take a cholesterol medicine that works in the stomach (not Lipitor). Could this be the reason? If so - isn’t that dangerous?
don’t proceed with any workout plans while sore, becaus eit will only make it worse
How do I get my muscles to not be sore? I was stupid and didn’t stretch before my workout today ( 10K swim). Now I feel awful, any advise?
Everyone that is working out while sore is DUMB!!! You wouldn’t walk on a broken foot would you? Then why lift weights with partially torn muscles? If you’re just starting out take it slooooooooow. Work your way up to the big stuff, and if you’re already sore, wait till it passes COMPLETELY. Then start again. If you do the exact same workout as before you’ll notice healing time will be cut by half or more. Then slowly add on to your workout.
…that might work for the ladies, John but…I’m not into that sort of thing…
Protein Shakes post workout work well
Chad,
What are you talking about? Hmmm…that would change the pain direction on the sore muscles…good point…
E
Message to Julie> I go running every morning, and if I suffer from sore muscles, I trust in warm baths with Epsom Salt. Just soak it for 15 minutes, and your muscles feel way more relaxed (cause of its Magnesium Sulfate). And btw. I tried all the cheap ones, but now there’s a new product on the market called REV., and this is worth every penny. Good luck, Viv
Hi! I love running, but I often suffer from sore muscles. Now I heard epsom salt should be very helpful to relax my muscles. So my question is: what is the best product out there? So many Epsom salt and so much variety in prices. Can somebody weigh in?”
The biggest thing that I found to help me with severely overworked sore muscles is to run into a b-hive in the buff, boner first. You’ll be so pre-occupied with pulling stingers out of your sack, that you won’t even notice your sore muscles…trust me; it’s a sure cure…
the top of my right leg hurts when i have a shot when i play soccer but its ok when i walk or run. how do i et rid f that
my arms hurt really badly from a lot of pushups and my right arm hurts more i guess i favor that side because i’m a righty but anyway i cant really move it above my chest and i can’t even lift a phone up to my ear with that arm I am also waking up in the middle of the night in sever pain in my arm and i can’t fall back asleep and i’m afriad it’s jeapordizing my health because i’m not getting enough sleep any pointers guys???
is takin a warm bath wrong if you have muscle soreness?