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What Should I Use For Sore Muscles?
Having sore muscles is a problem many people experience every single day
for a variety of reasons, ranging from intense exercise to medical
conditions. It’s especially annoying if it’s a chronic pain problem that
occurs on a frequent basis.
You don’t have to spend a lot of money on
treatments. Sore muscle pain management can be achieved with inexpensive solutions, including heat and cold therapy.
There are also simple strategies you can implement to help PREVENT muscle pain. Here are a few ideas:
- Dehydration can be a cause of muscle soreness. If you are working
out a lot, or have a physically demanding job, make sure you stay
hydrated. Try to carry water with you everywhere you go, if you can. If
it’s not possible, make sure you drink plenty of water before doing any
physical activity. When you are finished, drink even more water to
- Make sure you’re getting enough protein in your diet. It’s
recommended that you have smaller doses of protein on a frequent basis
rather than one large dose. If you are working out a lot, aim for about
20 grams for every two or three hours. Whey and white-meat poultry are
excellent sources of protein.
- Are you getting Omega-3 fatty acids in your diet? Eating more
Omega-3 foods might not reduce your muscle pain overnight, but it may in
time if you stick with it. Fish is perhaps the best source. You can
find these fatty acids in everything from salmon to tuna. They are also
found in fresh produce such as Brussels sprouts and parsley.
- Bathing with Epsom salt is a good treatment for some people
suffering from sore muscles. Pour a couple of cups of Epsom salt into
tub filled with lukewarm water. Sit and soak for about fifteen minutes
or so, up to three times a week. This treatment is NOT recommended for
individuals with health conditions such as diabetes or high blood
- Some form of heat therapy is usually ideal for fatigued muscles,
although you should not leave a heating pad on for very long or keep it
at a high temperature. A steady, warm temperature is better. Only use an
ice compress if you are treating an actual injury. To prevent muscle
soreness, use a flexible pack that is designed for mobility.
- If your muscle pain IS caused by an injury, then you really might
need to use an ice pack to reduce the swelling. Heat won’t help the
inflammation and swelling at all. In fact, it might make it worse.
However, some experts recommend alternating between cold and heat,
starting with cold. There are some reusable pads that can be frozen OR heated up, depending on your specific needs.
Before attempting any type of alternative therapy, it’s
always best to talk to your doctor and/or physiotherapist first to make sure you it’s all
right. Hopefully, you can find a pain management strategy that works for
you so that you won’t have to worry so much about sore muscles
interfering with your life!
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