Resting simply means taking a break from your normal activities. If your muscles are sore, take it easy for a few days and allow them to heal. Ice the sore area for 15 to 20 minutes at a time three times a day. Never place an ice pack directly on your skin—wrap it in a towel first. Use a compression bandage to reduce swelling of the sore area. Check with your doctor if you have a family history of blood clots before using a compression bandage. Elevate the sore area, if possible. It’s best to elevate a sore muscle above the heart whenever you have the opportunity to do so.
You can also check out How to Use a Foam Roller.
Include foods from the four major food groups: fruits, vegetables, whole grains, and dairy. Try to cook at home when you can. Avoid fast food, eating out, and frozen meals.
You should aim to drink 20 to 24 ounces of water for each hour you work out. Drink water before, during, and after a workout. [8] X Research source A good way to test your hydration is by observing your urine color. Your urine should be clear or light yellow. Dark urine indicates possible dehydration. [9] X Research source
Always cool down after exercise. Spend 10 minutes or so after a workout doing light aerobics, walking, or stretching. Soreness in the neck and shoulders can be treated with occasional stretching. Try rolling your shoulders backward and down 10 times. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Workout routines like yoga and Pilates focus on stretching the muscles. You can look for yoga and Pilates classes in your area. You can also find easy to follow routines online.
You should go to the ER if sore muscles are accompanied by trouble breathing, dizziness, extreme muscle weakness, or a high fever and stiff neck. If you have a tick bite or rash accompanied by sore muscles, see your doctor for evaluation. Soreness around the calves after exercise should be evaluated by your doctor. Signs of infection around a sore muscle, like redness or swelling, should be looked at by a doctor. If your muscles suddenly became sore after you started taking a new medication, talk to your doctor. Any muscle soreness that lasts longer than a week should be evaluated by a doctor.
Your doctor will want to know when your pain started, how long it’s lasted, its location, any medications you’re taking, and your other symptoms. [13] X Research source Depending on your medical history, your doctor may order x-rays, a blood count, or other blood tests. [14] X Research source
