Hot Topic: What to Know About Heat Therapy Three reasons to turn on the heat: Heat relaxes muscles. “While icy temperatures help reduce inflammation, heat helps dilate blood vessels and promotes blood flow,” Kurtz says.
Is heat or cold better for sore muscles after a workout? Cold is better for sore muscles after a workout because the tiny microtears in your muscle fibers2B that occur during exercise, create inflammation. This inflammation may be reduced by cold therapy19. Learn more on how to relieve muscle pain after your workout.
After an acute injury, ice should be used to minimize swelling for the first two to three days. After this period, heat can be used to increase blood flow and assist the natural healing process. Applying heat too early may cause additional swelling by increasing blood flow to the injury.
The trick is to use cool or cold water in your bath immediately after exercise to reduce inflammation and prevent soreness. However, if you've got tight muscles, or sore muscles a bit later, then a hot bath is what you need. This is because the heat increases the blood flow and aids healing.
When it's hot outside, your body has to work harder to regulate its temperature, which can cause muscle fatigue. The heat can also reduce blood flow to the muscles, making them more prone to cramping and soreness.
Soaking in an Epsom salt bath has long been considered a way to ease muscle soreness and pain. The research on this is limited. Some experts believe that the relief people find may be related to the warm water rather than the Epsom salt. Some people claim that an Epsom salt bath can reduce inflammation in your body.
Connor suggests doing light exercises that keep you moving without too much stress on your sore muscles. Walking, light jogging, cycling and yoga are all great ways to aid your body's muscle recovery. As sore as you might be from yesterday's workout, moving around will make you feel better than sitting still.
So, which one should you use? Haley Morrissey, a clinical pharmacist for OSF HealthCare, has a general rule of thumb. “If you have muscle or skeletal pain or inflammation, go with ibuprofen,” Haley said. “If it's just a regular headache, acetaminophen is good.”
The changes in heart rate during and after therapy may pose significant risks for people with cardiovascular conditions such as arrhythmia. Increased swelling and inflammation. Heat therapy is not recommended immediately after physical activity, after injury, or during an infection.
It's important to note that you should never massage a strained muscle that hasn't been given 72 hours to rest. Massaging a freshly-strained muscle can actually increase inflammation and even cause further injury, so be sure to wait at least three days before attempting any massage therapy.
Maybe think twice about ice
"Icing is more about comfort than treating inflammation," Frenkiewich says. Some research shows that icing an injured area can hinder healing. A long period of applying cold to the skin—intended to numb the area and reduce inflammation—can curtail blood flow and potentially harm soft tissue.
What to Take for Muscle Pain, Joint Pain and Sports Injuries. Ibuprofen (trade names are Advil, Motrin, Midol) "targets inflammation, so it is particularly helpful for muscle pain, joint pain and sports injuries. For the winter, ibuprofen really comes in handy for sore throats.”
Biofreeze therapy works similarly to ice in reducing inflammation and improving circulation, but offers more powerful, comfortable, convenient, and long-lasting pain relief.
Hospitals tend to prefer acetaminophen (Tylenol) as a fever reducer and pain reliever because it has fewer side effects than ibuprofen (Advil).
Strongest over-the-counter muscle relaxer
Naproxen (Aleve) is one of the strongest OTC medications for muscle pain, cramps, and spasms. Its effects last for 8-12 hours compared to ibuprofen, which typically lasts 4-6 hours.
Sore muscles after exercise
It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual. Usually your muscles will stop aching in 2 to 5 days and you won't need any medical attention.
Difficulty walking after leg day is often a result of microscopic muscle damage caused by intense exercise. Eccentric contractions, common in leg workouts, can lead to tiny tears in muscle fibers. The body's natural response includes inflammation, resulting in swelling and leg soreness.
Still, integrative medical experts commonly recommend Epsom salt to people with muscle pain and mental stress. If you want to try it for yourself, the process is pretty simple and light in risk. Pour about 300 grams (1.25 cups) of Epsom salt into a clean bathtub as it fills with hot water.
Yes, it's generally recommended to rinse off after an Epsom salt bath. Here's why and how: Remove residue: Rinsing helps remove any salt residue left on your skin, which could cause dryness or irritation if left on. Cool down: A quick, cool rinse can help bring your body temperature back to normal after a warm bath.
Home remedies for muscle aches
Rest: Rest the affected area and discontinue the activity that caused the injury. Ice: Use an ice pack or bag of frozen peas to help relieve pain and reduce swelling. Apply ice to the area for 15–20 minutes three times a day. Compression: Use a compression bandage to help reduce swelling.