Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort.  

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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How to Get Rid of Sore Muscles

• Wellness
• Fitness

By

Jill DiDonato

Jill DiDonato

Jill Di Donato is the Associate Editorial Director, Commerce for Byrdie and Brides

Byrdie’s Editorial Guidelines

Updated on 04/23/22 10:22PM

Medically reviewed by

Briana Bain

Medically reviewed by
Briana Bain

Briana Bain, DPT, PT, is a physical therapist based in Virginia Beach. She works as a Physical Therapist at Adler Therapy Group and a BodyPump Instructor at OneLife Fitness

ABOUT BYRDIE’S BEAUTY & WELLNESS BOARD

Physical Therapist

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Chances are you spend several hours a day hunched over a screen—no judgment, we’re right there with you. And, to compensate for being sedentary, you might go extra hard working out. Add stress and poor sleep hygiene, and you’ve got a cocktail guaranteed to make your muscles tighten up. At the end of the day, you’re left with aches and pains that take a toll on your overall wellbeing, impairing your ability to feel comfortable in your body.

Relieving muscle soreness is not only a must to reboot your mood, it’s also something you can take charge of yourself, restoring a sense of control over your body. While it would certainly be nice to have the means to have a massage therapist rub away every little muscle ache that crops up, that’s likely not realistic or feasible. Luckily, we consulted four wellness experts who gave us great at-home alternatives and preventative strategies.

So, read on for the 16 best tips to get rid of sore muscles while helping you unwind, tap into your zen, and ultimately, find some sweet relief.

Meet the Expert

• Miriam Fried is an ACE-certified personal trainer and owner of MF Strong.

• Mona Dan, LAc, is an herbalist, acupuncturist, expert in Chinese Traditional Medicine, and founder of Vie Healing.

• Nancy Richer is a ballerina and founder of the Richer Movement, concierge ballet-based training. 

• Karena Dawn is a certified yoga teacher and the co-founder of the lifestyle wellness community, Tone It Up.

01
of 16

Stay Hydrated

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One of the most essential things you can do to get rid of sore muscles is stay hydrated. Not only will this help lubricate the joints, but proper hydration will also speed up recovery help calm inflammation. “I like to make my own electrolyte beverages during the day with a splash of pink salt a squeeze of lemon,” says Richer. “I aim for drinking half my body weight in ounces of water after that.”

02
of 16

Try a Split Workout Routine

If you’re exercising regularly, it’s important to use a routine that allows for sufficient recovery time between sweat sessions. “You need to give your muscles time to recover between workouts, so ideally, to have them working at an optimal capacity, we want to wait two to three days before working the same muscle group,” says Fried. “If you’re still finding you’re going into every workout feeling sore, it could be a sign you are not taking proper steps for recovery. This could mean you’re neglecting stretching, not getting adequate nutrition, or overtraining.”

03
of 16

Use a Foam Roller for Myofascial Release

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Foam rolling, which is considered a type of self-myofascial release, has been shown to aid recovery from intense exercise reduce delayed onset muscle soreness. When massage is not an option, foam rolling after a workout can provide a viable substitute for breaking up adhesions reducing pain in fatigued muscles. “It can help reduce tightness in muscles, increase your flexibility, prevent injury,” notes Fried. “After each workout, set aside 10 to 15 [minutes] to stretch roll out your muscles using a foam roller. I generally suggest that you program it into your workout so you don’t neglect it.”

Rolling out just a few times a week can make a difference in opening up your muscles. And, feel free to roll out every day. “You want to roll slowly, pausing when you hit a tender spot breathing for a few seconds as you hold apply pressure to the sore spot,” explains Fried.

04
of 16

Soak in a Warm Bath

“A bath is my favorite way to unwind after a long day of training,” says Richer. “I usually put two cups of Epsom salt in.” Warm water will help dissolve the Epsom salts, which release magnesium, a mineral that can be absorbed through your skin. Magnesium helps your muscles relax. Sounds perfect after a hard workout.

05
of 16

Practice Acupressure

One of the best ways to alleviate sore muscles is by increasing blood circulation through acupressure. But you don’t need to go to the spa to reap the benefits of this healing modality—in fact, you can practice this healing art on yourself. “Chinese Medicine looks at sore muscles as a result of blood energy stuck in areas of the body,” explains Dan. “Learning gua sha cupping techniques at home is also very beneficial.”

Incorporate acupressure techniques into your post-shower rubdown. “Apply a two-finger grip below the area squeeze until you have a feeling of a ‘good hurt,'” explains Dan. “Do not get to the point of bad pain. Squeeze for 20 seconds release, then go to the area above the pain hold again for 20 seconds.” 

Once you’ve worked through the pressure points, be sure to follow with gentle massage. “You should feel a level of relaxation because of the focused blood flow,” says Dan.

06
of 16

Rub Your Feet

Not only do your feet contain thousands of nerve endings, they are made up of 52 bones, one quarter of all the bones in your body. The muscles tendons in your feet serve as connective tissue to your limbs, when your feet are achy sore, so is the rest of your body.

A foot rub can help focus realignment, but more than that, it’s something you can do for yourself that feels divine.

07
of 16

Try Gentle Stretching

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Richer emphasizes the importance of a good stretch to bookend your workout. “Generally, you want to do stretches that are dynamic at the beginning of your workout save the sustained stretching for the end of your workout when your muscles are warm.” 

Fried agrees. “Think of stretching after a workout as kickstarting your recovery process. Stretching increases your flexibility helps reduce injury,” she notes. “Likewise, including a dynamic warmup prior to exercising can help reduce chances of injury.”

08
of 16

Give Your Body a Break

“When it comes to following an exercise routine, rest days are just as important as your workout days,” notes Fried. “Remember that exercise, especially high-intensity exercise, is demanding on the body. Your body needs time to recover your muscles need to rest in order to repair grow stronger. ” Even if you’re slated to do a workout, sometimes you may need an extra rest day or two if your body still feels tired from a previous workout, or if you have a niggle or pain. It’s always better to err on the side of caution take extra rest over pushing through potentially exacerbating an injury.

09
of 16

Reduce Inflammation With Ice

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The application of ice, or cold water immersion baths, which is also known as cryotherapy, is frequently used with exercise and rehab to reduce pain and swelling, and promote recovery. Research indicates that ice can effectively speed up the recovery process after strenuous workouts, helping the body bounce back and take on the next training session. For the best results, apply ice or soak in an ice bath immediately after the cool down.

10
of 16

Apply Heat

If your muscles are already sore, you might have better luck applying heat rather than ice. “Heat helps move blood, whereas cold constricts the area of blood flow,” says Dan. “Blood itself brings all the healing chemicals to the area to relieve pain.” She adds that at first, heat may make the area hurt more, but after a few minutes, you should feel a release.

11
of 16

Use OTC Creams and Gels

Topical products can offer heating properties to tense muscles, often contain camphor, a warming analgesic anesthetic used to relieve pain. If you apply them post-bath, wait until your skin cools to avoid irritation.

12
of 16

Cool Down After Workouts

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A proper cool down after a workout gives your body a chance to flush the metabolic byproducts out of your muscles provide enough oxygen nutrients to the exercised muscles to recover. Aim for at least 5-10 minutes of easy exercise, like light jogging or walking, followed by some gentle stretching.

13
of 16

Don’t Push Yourself Too Hard

Even if you’re chasing big goals, you need to listen to your body respect your limits—your body can only handle so many burpees or hill sprints in one session. “Remember that when it comes to exercise, it’s often about quality over quantity. Workouts should be challenging, but not every workout needs to crush you,” says Fried. “Exercise is incredibly demanding on our bodies; too much can lead to overtraining burnout.”

14
of 16

Use the Proper Technique

Fried says it’s wise to abide by the adage “Work smarter, not harder.” This involves not only having a smart training program, but also using proper form technique. “Often times, it’s not about pushing yourself harder, but about ensuring you’re using correct form technique so you can continue to get strong see progress without hurting yourself,” notes Fried. Executing a movement with proper form also ensures the exercise is effective.

15
of 16

Try Compression Gear

Courtesy of Culture Fit

Compression gear, especially compression socks, tights, lower-extremity clothing, can help reduce inflammation aid circulation of metabolic byproducts back to the heart.  Such gear can be beneficial after power exercises, like sprinting, jump squats, and heavy lifting, as well as endurance-based activities like marathon training.

16
of 16

Add CBD to Your Routine

Cannabidiol (CBD) skincare tinctures are not only on-trend, they’re a blessing for immediate pain relief. “CBD’s impact on pain has to do with its role in one of our body’s key functional systems: the Endocannabinoid System, or simply ECS,” says Dawn. “This system is responsible for keeping our body in a steady state. It helps regulate our sleep, mood, pain, appetite, inflammation, memory, reproduction, more. When we consume CBD, we are helping the ECS work its wonders.”

Adding CBD to your wellness routine can ease muscular tension in a pinch. “I’ve used CBD for pain when I feel stressed my neck shoulder muscles are tense sore to speed my recovery process,” says Dawn.

9 Things You Should Do Immediately After a Workout to Make It Count

Article Sources

Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial guidelines to learn more about how we keep our content accurate, reliable and trustworthy.

1. Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam Rolling for Delayed-onset Muscle Soreness and Recovery of Dynamic Performance Measures. Journal of Athletic Training, 50(1), 5–13.

2. Hohenauer E, Taeymans J, Baeyens J-P, Clarys P, Clijsen R (2015). The Effect of Post-Exercise Cryotherapy on Recovery Characteristics: A Systematic Review and Meta-Analysis. PLoS ONE 10(9): e0139028. 

3. Hettchen, M., Glöckler, K., von Stengel, S., Piechele, A., Lötzerich, H., Kohl, M., & Kemmler, W. (2019). Effects of Compression Tights on Recovery Parameters after Exercise Induced Muscle Damage: A Randomized Controlled Crossover Study. Evidence-Based Complementary and Alternative Medicine : eCAM, 2019, 5698460.

How to reduce muscle pain? 5 useful tips

How to reduce muscle pain? 5 useful tips.

Sound familiar? On the previous day, you gave your best in the gym and even completed more sets with more weight. The next day, I want to be proud of myself, but this is difficult, because now I have pain in my muscles.

At this moment, you will certainly think about how to get rid of pain quickly and effectively.

Fortunately, there are several possibilities for this, the five most effective of which we will present to your attention below.

NB! We recommend that you consult with a specialist, if necessary, to find the most suitable solution for you.

Tip #1: An effective cold treatment that will help with pain

You must have heard that you need to apply something cold to injuries, such as a thermal pack.

Thermal pack is a remedy that helps against muscle pain, especially if the pain is local.

However, it will not be suitable for alleviating more extensive pain.

Most likely, your muscle pain is caused by overload, due to which microtraumas appear in the muscle fibers, causing inflammation.

In recent years, cryotherapy, or cold therapy, has been gaining popularity among athletes to help manage inflammation, swelling and fiber damage.

Cold treatment reduces the resulting inflammation and thereby muscle pain.

General cryotherapy is a good way to speed up recovery and reduce muscle pain throughout the body.

Local therapy is suitable for reducing pain in specific areas of the body.

Tip #2: Reduce Muscle Pain with Heat

Heat helps relax muscles and increase blood circulation. Therefore, if you are a lover of the bath or you just like to lie in a warm bath, then heat is ideal for reducing muscle pain.

Home heat therapy:

• enjoy a 20-minute soak in a warm bath;
• Apply a warm compress to the muscles. Hold it for 20 minutes. Repeat the procedure three times a day.
• Treat with warm paraffin on your own or at a local salon.

Tip #3: Contrast treatment for severe muscle pain

The third method, favored by many athletes, is to reduce pain by contrast treatment, that is, changing hot and cold water.
For maximum effectiveness, start cold. For example, under the shower:

• first turn on cold water with a temperature of 10-15 degrees;
• shower for about five minutes;
• then change the water to warm (35-45 degrees), enjoy 1-3 minutes;
• repeat the procedure several times.

Under the influence of cold water, blood vessels shrink, and in warm water they expand, which in turn helps to cope with various symptoms, including muscle pain.

Tip #4: Optimal water intake is essential

Drinking enough water prevents muscle cramps and keeps your muscles healthy.

After exercise, your body’s fluid stores decrease.

Therefore, water intake during the recovery period is very important.

Drink something after your workout that will provide you with essential minerals such as magnesium, potassium, sodium and other electrolytes that are lost during exercise.

Then drink at least 2 liters of water throughout the day as usual.

Tip #5: Recovery is the foundation

Muscle pain is a consequence of overload, so don’t forget about recovery.

The suggestions above help reduce pain and speed up recovery, but don’t eliminate it all.

Therefore, it is not necessary to urgently return to the gym, because the performance of all the muscles that have not recovered is not yet what you are used to, and new injuries can quickly make themselves felt.

Give yourself time to recover. This may take a couple of days, and sometimes a little more.

An important component of recovery is quality sleep, which could be about 8 hours a day, as well as nutrition that supplies your body with a balanced composition of vitamins, nutrients and minerals.

To prevent muscle pain in the future, pay attention to warming up, which could take 10-15 minutes before muscle loads. Also avoid overexertion.

If you want to increase the load, then do it gradually.

Photo: Kevin.

How to get rid of muscle pain: ten effective ways

Contents

• 1 How to deal with muscle pain: effective methods of treatment
  • 1. 1 Ways to relieve muscle pain
    • 1.1.1 Stretching
    • 1.1.2 Hot compress
    • 1.1.3 Massage
    • 1.1.4 Exercise
    • 1.1.5 Medicines
    • 1.1.6 Clothing and footwear
    • 1.1.7 Diet
    • 1.1.8 Cold compress 90 042
    • 1.1.9 Moderate activity
    • 1.1.10 Complex treatment
  • 1.2 Stretching before and after training
  • 1.3 Muscle massage
  • 1.4 Taking warm baths
  • 1.5 Application of cold compresses
  • 1.6 Antioxidants to reduce muscle pain
  • 1.7 Take anti-inflammatory drugs
  • 1.8 Get proper rest
  • 1.9 Maintain proper posture to relieve muscle pain
  • 1.10 How to overcome muscle pain?
    • 1.10.1 Drink enough water
  • 1.11 How walking in fresh air can help relieve muscle pain
  • 1.12 Related videos:
  • 1.13 Q&A:
    90 041
    • 1.13.0.1 How often can use massage to reduce muscle pain?
    • 1.13. 0.2 Is warm compression suitable for treating muscle pain?
    • 1.13.0.3 How long does it take to recover from muscle strain?
    • 1.13.0.4 Can muscles take in large amounts of water?
    • 1.13.0.5 Which foods can reduce muscle pain?
    • 1.13.0.6 How to do physical exercises with muscular back pain?

Learn how to get rid of muscle pain through effective treatment and prevention. Our article will help you cope with discomfort and restore peace and comfort in your life.

Muscle pain can slow down the normal pace of life and create a feeling of discomfort even in everyday tasks. Whether the pain is due to muscle strain or another cause, this type of pain can often be treated at home.

Here are ten of the most effective ways to get rid of muscle pain without the use of drugs. They will help reduce muscle pain and give you back the vigor and energy you need for the day.

These tips will be useful for both professional athletes and ordinary people who experience pain after a long day of work and everyday activities.

Ways to relieve muscle pain

Stretching

Stretching is the exercise of muscle stretching. This method helps to relieve tension and reduce pain.

Hot compress

Hot compress is able to increase blood flow and help the muscles to relax, it also has an analgesic effect. To do this, you can use a heating pad, a hot bath, or hot water in a pot.

Massage

Massage promotes improved blood circulation and muscle relaxation, which can help reduce pain. But before using this method, you need to make sure that it is safe for your health and is not a contraindication for your condition.

Exercises

Performing exercises that focus on strengthening muscles can help reduce pain. However, do not forget about the correct technique for performing exercises and that some exercises can aggravate the condition.

Medicines

To reduce pain, medicines in the form of ointments, gels or tablets can be used. But before using, you need to make sure that it is safe and suitable for your condition.

Clothes and shoes

Clothes and shoes that are not properly fitted or too tight can cause muscle pain. The right clothes and shoes can relieve muscle tension and improve your health.

Diet

The diet, high in protein and micronutrients, can help build and repair muscles. However, it should be understood that some foods can provoke pain or worsen muscle condition.

Cold Compress

Cold Compress can help reduce inflammation and swelling of the muscles, which can lead to less pain. To do this, you can use a cold gel compress or ice in a towel.

Moderate activity

Moderate activity , such as walking or light exercise, can help improve circulation and relax muscles, reducing pain.

Comprehensive Treatment

Comprehensive Treatment can help improve muscle condition and reduce pain. It may include a combination of exercise, massage, diet, and drug therapy.

Stretching before and after training

Stretching is an important part of exercising, which not only helps to reduce the risk of injury, but also promotes rapid recovery of muscle tissue after exercise. Starting a workout without a good warm-up significantly increases the likelihood of pain after exercise.

Pre-workout stretching: There are many exercises that help prepare the body for physical activity. Much attention is recommended to be paid to the hips, buttocks, back and arms. Each exercise should be carried out slowly and carefully, not forgetting to control your breathing.

Examples of exercises:

• Stretch of the thigh muscle (lying down, bend the leg at the knee and alternately pull it to the chest)
• Back stretch (while standing, bend forward and clasp your knees with your arms, pull your knees to your chest)

Stretching after training: when the workout is over, many people neglect to stretch. However, this can lead to pain and muscle acid retention. After playing sports, stretching is necessary to improve blood circulation and accelerate the regeneration of muscle tissue. Stretch the muscles for at least 10-15 minutes, especially those that were busy during the session.

Examples of exercises:

1. Chest stretch (while standing, put hands behind back and pull down)
2. Neck stretch (sitting, tilt head to the right and left, draw ear to shoulder)
3. Lower back stretch (on the floor, bend your knees, pull your knees to your chest)

Sports should be fun and not cause pain. Follow these simple tips to avoid sore muscles and enjoy your workout.

Muscle massage

Muscle massage can be a great way to relieve pain caused by muscle tension and fatigue. This method helps to relax and soften tissues, improve blood circulation and restore performance.

There are several different methods of muscle massage, including classical massage, Swedish massage, acupressure and myofascial massage. Each of them has its own characteristics and is used depending on the type and area of ​​​​pain.

1. Classical massage is a general massage of the whole body, including soft tissues and muscles. It helps to relieve tension and fatigue, distribute the load between the muscles and improve blood circulation.
2. Swedish massage is a more intense massage aimed at relaxing deep muscles and localized areas of the body. It can help with back pain, neck pain, and other problems caused by anxiety and stress.
3. Acupressure is a massage that allows you to feel pain points and return to health through pinching, stretching and friction. It is often used in the treatment of sports injuries, joint instability and diseases of the musculoskeletal system.
4. Myofascial massage is a unique method that works at the level of muscle cells and reduces tissue tension. It is especially effective for neck, back and knee pain, as well as other muscle tissue problems.

In general, muscle massage is a safe and effective way to relieve pain and tension in various areas of the body. It can be carried out both by a professional massage therapist and at home with the help of special massagers and devices.

Take warm baths

One way to relieve muscle pain is to take warm baths. Warm water helps to relax and reduce the accumulated tension in the muscles.

There are several ways to prepare warm baths to relieve muscle pain. Depending on your preferences, you can add various essential oils, sea salt or special minerals to the water.

• For warm baths, it is recommended to use water heated to a temperature of 36-37 degrees.
• Session duration 15 to 30 minutes, depending on individual tolerance.
• Do not take warm baths in case of fever or skin diseases.

Applying cold compresses

Cold compresses can help relieve muscle pain. They constrict blood vessels, reducing deflation and inflammation, which can reduce pain and promote faster muscle recovery. Here are some ways to use cold compresses.

• Use ice towels: Place ice cubes on wet towel and apply to sore muscles for 20 minutes each time up to 3-4 times a day.
• Use frozen cling film: Freeze cling film in the freezer, then wrap it in a soft cloth and apply to sore muscles for 20 minutes each time.
• Use a frozen bottle of water: Freeze a bottle of water and glide over sore muscles for 15-20 minutes to massage them and apply a local cold compress.

Antioxidants to reduce muscle pain

Inflamed muscles in the body cause increased release of free radicals that cause tissue damage and increase pain. Antioxidants help reduce inflammation and free radicals in the body.

Vitamin C and E, coenzyme Q10 and selenium are some of the antioxidants that can be obtained from food or supplements. In general, eating foods rich in antioxidants, such as berries, nuts, and fruits, will help reduce inflammation and muscle pain.

• Vitamin C: can be obtained from foods such as citrus fruits, kiwi, broccoli, red peppers.
• Vitamin E: found in vegetable oils, nuts, green vegetables.
• Coenzyme Q10: is found in fish, meat, nuts and soy products.
• Selenium: can be obtained from nuts, fish and seafood.

Although the need for antioxidants may vary from person to person, a lack of these vitamins and minerals can lead to increased inflammation and muscle pain.

Take anti-inflammatory drugs

Anti-inflammatory drugs can significantly reduce muscle pain, especially if the cause is inflammation. You can take non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, diclofenac, or nimesulide. They help not only reduce pain, but also eliminate inflammation.

However, NSAIDs should not be abused as they can cause side effects such as gastrointestinal upset. Before using NSAIDs, you should consult with your doctor, who will advise the optimal dose and duration of the drug.

• Non-steroidal anti-inflammatory drugs (NSAIDs) – ibuprofen, diclofenac, nimesulide.
• Do not abuse NSAIDs, they may cause side effects.
• Talk to your doctor before using NSAIDs.

Rest properly

To get rid of muscle pain, you need to rest properly. During sleep, muscles relax and repair, so it’s important to get enough sleep each night. If you often work at the computer, it is recommended to take breaks every half an hour. During a break, just stand up and stretch your muscles a little, this will help to avoid tension and pain.

• Getting enough sleep is the key to success.
• Take breaks when working at the computer for a long time.
• Warm up during breaks.

If you play sports, be sure to stretch after your workout. Stretching helps to relax the muscles, increases flexibility and prevents injury. It is also recommended to carry out swimming procedures, visit a sauna or use a hot bath, this will help open the pores of the skin, relax muscles and relieve pain.

• Stretching after training.
• Swimming procedures.
• Sauna or hot tub.

Maintain proper posture to relieve muscle pain

One of the main causes of muscle pain is poor posture. A long time at the computer or sitting on an inappropriate chair can lead to a curvature of the spine, and, accordingly, to muscle pain.

To avoid such problems, you need to watch your posture. Try to sit up straight, leaning on the back of a chair. Choose soft chairs that will support your back, and don’t forget to warm up periodically.

• Use exercises to strengthen your back and abdominal muscles to maintain good posture
• Avoid sitting on low furniture as this can lead to spinal curvature
• Do exercises from time to time to stretch your muscles after prolonged sitting

Attentive Constant control over your posture will help to avoid muscle pain and significantly improve your overall health.

How to beat muscle pain?

Drink enough water

Muscles, like all organs, need enough water to function properly. They also need sufficient hydration to get rid of waste products that can cause pain or cramps.

If you are experiencing muscle pain, you may not be drinking enough water throughout the day. It is recommended to consume at least 8 glasses of water a day. It’s even better if you drink sports drinks to restore electrolytes, which contain potassium and sodium, which are necessary to eliminate pain and spasms.

• Drink water throughout the day, not all at once.
• Avoid large amounts of alcohol and caffeine, which can dehydrate your body.
• If you exercise, drink water before, during and after exercise to avoid dehydration.

Staying properly hydrated can help you avoid sore muscles and prolong your overall health and well-being.

How walking in fresh air can help relieve muscle pain

Walking in the fresh air is one of the most accessible and enjoyable ways to fight muscle disease. Firstly, it helps to improve blood circulation in the body, which means that it speeds up the process of muscle recovery. Secondly, fresh air fills the body with oxygen, which enhances cell metabolism and reduces the risk of disease.

It is advised to walk with a straight back, if possible with a strong stick in hand, this reduces the load on the muscular back and helps reduce the likelihood of injury. Walking is on level ground and is fast enough but not tiring; at a distance of about 5 km a day is an effective way to combat the disease.

• Walking in the fresh air has a positive effect on the mental state of a person, helps him relax and reduce the level of stress in the body;
• In addition, this is a unique opportunity to spend time alone with nature, communicate with your thoughts and enjoy the majestic beauty of the surrounding world;
• It is important to remember that walking in the fresh air is necessary for the body and therefore enjoy your health and strong spirit with daily activities.

In short, walking in the fresh air is a simple, affordable and effective way to improve the condition of the muscles and the whole body as a whole. It is worth knowing the simple rules and enjoy every walk, taking care of your health and peace of mind.

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Q&A:

How often can massage be used to reduce muscle pain?

The massage can be applied every day for a short period of time. However, if you are experiencing pain, you should not insist on doing it until the pain subsides.

Is warm compression suitable for treating muscle pain?

Warm compression can help reduce muscle pain, especially if it is caused by strain or strain. A warm shower or bath, a heating pad, or a heating pad can help you relax a bit and ease the pain.

How long does it take to recover from muscle strain?

Recovery time depends on how much you overexert your muscles. This process usually takes from several days to several weeks.