How to Relieve Muscle Soreness

If you are experiencing muscle soreness, it may be a sign that you’ve damaged muscle tissue. This can happen when you overexert yourself working out or can come on because of everyday movement. To repair that tissue, your body triggers inflammation at the injured area. That can spark uncomfortable pain around your muscles. If you’re experiencing muscle soreness, it’s important you know what steps to take to relieve your pain. Here are the steps you can take to help relieve any muscle soreness you may be experiencing.

Stay hydrated

Drinking more water is always a good option. It can especially help if your muscles are sore. Water helps your fluids move throughout your system and eases inflammation that causes soreness. Experts recommend drinking 11.5 cups of water per day for women, and 15.5 cups per day for men. 

Use home remedies

Simple at home remedies can often help relieve muscle soreness. Some over-the-counter relief medicines can do the trick. An ice pack or hot pad applied to the sore muscles can also help reduce the pain. Try applying either for 10 minutes a few times a day. Put a cloth or towel between the ice pack or hot pad so that it’s not too cold or hot on your skin. 

Massage the sore area

Massaging your muscles can help release tension and inflammation built up in them. You can do this yourself by applying pressure with your hands. There are also tools designed to help ease tension in your muscles. Foam rollers can help by focusing on a broad area, including muscles in your neck or back. Massage guns are another popular option that focus on a more narrow area and help by delivering rapid vibrations. 

Get enough sleep

Your body recovers when you rest. Sleeping gives your body the time it needs to replenish and helps sore muscles heal. The National Sleep Foundation recommends 7-9 hours of sleep per night for most adults. If you’re experiencing muscle soreness, consider trying to get a bit more sleep. 

Chiropractic care

If you’re seeking a non-invasive way to heal sore muscles, think about chiropractic care. Chiropractors are skilled in relieving pain, injuries, and soreness. Chiropractic treatment focuses on manipulating the spine and connected joints to provide relief to muscles and the body as a whole. Chiropractors design unique treatment plans that work best for your individual muscle soreness.

Back to feeling strong 

Sore muscles shouldn’t keep you from your normal routine. With the right recovery plan, you can get back to feeling great. Drink water and focus on getting a good night’s sleep to help your body replenish and recover. Try home remedies such as applying an ice pack to the sore area. Spend some time massaging your muscles to ease the pain. Finally, talk with a chiropractor about exercises and treatments that can effectively provide relief. 

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