To get Relief form muscle pain

To get Relief form muscle pain

Prevention:

Homemade Treatment for muscle pain

Step 1

Slow down when your workout is over rather than coming to a complete stop. Runners, treadmill athletes and brisk walkers should gradually subside into a leisurely stroll, while swimmers, bikers and other athletes can also gradually slow their movements. Cooling down after a workout helps dissipate lactic acid, which strains tissues if left to pool in the muscles after suddenly stopping post-workout.

Step 2

Drink water or a low-sugar exercise drink directly after a workout. Hydrating yourself every 20 minutes during the workout, as well as before you begin, also is useful. Keeping your fluid level at a healthy balance can keep muscles from becoming overly stressed, which leads to strain and tissue tears.

Step 3

Stretch after a workout to cool muscles. As with fluid intake, stretching both before and after a workout is ideal.

Treatment

Step 1

Drink low-fat chocolate or plain milk just after a workout, and eat foods like nuts, chicken, fish and eggs. All are rich in phosphorus, which eases post-workout muscle aches. Carbonated water also is high in phosphorus. Your doctor might additionally suggest supplements that contain a form of the mineral.

Step 2

Get extra sleep and avoid heavy exertion if you begin to experience muscle aches.

Step 3

Apply an ice pack to the aching muscle. Ice or frozen peas placed on the affected area for 20 minutes at a time might be useful during the first two hours after a workout. Use the ice treatment three times a day. Massaging the ice into the muscle in a circulation motion might increase the healing benefits.

Step 4

Wrap a compression bandage around your strained muscle when you need to move around. Follow package directions. Most compression bandages call for wrapping the area with the bandage and tucking the ends into the bandage.

Step 5

Elevate the body part that is aching, if possible. If your pain is limited to calves or to aching arm muscles, prop up your legs or arms with pillows.

Step 6

Use heat therapy after the first 48 hours of ice treatments. Heating pads might soothe your muscles, as might soaking in a warm tub in which you've added 1 to 2 cups of Epsom salts. Soak for at least 20 minutes.

Step 7

Visit a massage therapist or ask a partner to give you a massage. Even if your entire body doesn't ache, a full-body massage can speed healing by encourage lymph and blood circulation. If possible, have the person giving you the massage add one to two drops of essential oils to the basic massage oil. Useful essential oils for sore muscles include birch, eucalyptus, lavender, ginger, juniper, lemon, chamomile and rosemary.

Step 8

Alternate Epsom salt soaks with baths in which essential oils are added. Use any of the oils listed in Step 7