Do stretches to relieve your sore muscles. This is a simple, inexpensive, and active way to reduce muscle pain without having to resort to expensive massages or medications. Try it now!
Steps
Step 1. Stretch the muscles that hurt you
For example, if your calves hurt, stretch them. Sit with your back straight and your legs stretched out in front of you. Reach out and try to touch your toes. Then, bend your left leg inward and extend your right leg out in front of you. Keep your left leg on the ground and touch the inside of your right knee. You should form a triangle with your left leg. Now try to touch your right toes with your right hand without bending the knee. Repeat the exercise with the left leg. Hold the position for 10-15 seconds. You can also stretch your quadriceps. Stand with your back straight. Take the right leg and use your hands to bring the foot towards the buttocks. Hold the position for 10-15 seconds and repeat with the left leg.
Step 2. Ice
Put some ice cubes in a plastic bag or cloth and keep it where it hurts. Repeat for 10-15 minutes.
Step 3. Heat
After using the ice (not right away, wait about 3 hours) put boiling water in a hot water bottle and hold it on sore muscles. Leave it for 15 minutes.
Step 4. Use over-the-counter pain relievers, such as ibuprofen or acetaminophen
Follow the instructions on the package e Not abuse of drugs. Try to use this solution only as a last resort, because drugs alter your body's behavior and do not allow your muscles to learn how to relieve stress on their own.
Advice
- Always stretch after a workout; this way you will have less pain later on.
- When you stretch your painful muscles, after some time you contract the muscle you are stretching. This will pull the other muscle fibers that make up that particular muscle, resulting in a better stretch.
Warnings
- Don't bounce or do dynamic stretches when working with sore muscles.
- Make sure you don't pour boiling water over yourself. Always put it in a bag. It should never come into direct contact with the skin.
