How to Alleviate Sore Muscles

Muscle soreness is something that nearly everyone will experience in their lives. Whether you've been running, lifting weights or simply working hard, it may manifest in the form of muscle soreness. It's typically the result of micro-sized tears in muscle tissue. When exposed to physical stress or trauma, tears may develop in your muscle tissue. Until your body repairs this damage, your muscles will feel sore. You can alleviate sore muscles, however, by following these tips.

Stretch

Stretching can alleviate sore muscles. It will improve your blood flow while simultaneously promoting better circulation. As blood flows more easily through your body, it will supply your damaged muscle with oxygen and nutrients -- which will encourage faster recovery

The key thing to remember is that you should perform gentle stretches. Don't force your body to bend unnaturally. Otherwise, you may strain the already damaged muscle tissue.

Apply a Cold Compress

For "fresh" instances of muscle soreness, you can try a cold compress. If your muscles have only been sore for less than 24 hours, for instance, a cold compress may offer temporary relief. You can use an ice pack, a bag of frozen vegetables or any other cold compress. Place the cold compress directly against the damaged muscle tissue and leave it in place for five minutes. After five minutes have passed, remove the cold compress.

Apply a Hot Compress

If you've been experiencing muscle soreness for longer than 24 hours, you can try a hot compress. A hot compress will stimulate the muscle tissue and encourage circulation. Like with stretching, the increased blood flow will provide your damaged muscle tissue with oxygen and nutrients.

Massage Therapy

You can use massage therapy to alleviate muscle soreness. Massage therapy has been shown to reduce pain associated with sore muscles and even speed up recovery times. It increases blood flow, loosens tight muscle tissue and flushes out metabolic waste products. Consider visiting a licensed massage therapist. Alternatively, you can use a foam roller or massage ball to perform self-massage at home.

Rest

One of the most important things you can do when suffering from muscle soreness is to rest. Allowing your body enough time to rest and recover is essential for alleviating muscle soreness. After all, muscle soreness is typically the result of tears in the muscle tissue. When resting, your body will repair this damage. You'll only experience complete relief once your body has repaired the damaged muscle tissue.