1. 7 Ways to Relieve and Prevent Muscle Pain
By Daniel Harper
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2. Our muscles play an important role to our wellbeing. It allows us to do our everyday physical tasks such as
exercise, house hold chores, jobs, and almost everything. But like any part of our body, our muscles get hurt as
well mostly due to intensive workouts, accidents, or simply waking up on the wrong side of the bed. Muscle
pain is one of the most common reasons for discontinued physical activity. So, instead of just lying in bed
hoping that the pain will go away, here are seven ways to relieve muscle pain.
1. Massage. This is one of the most common ways of relieving muscle soreness. When your muscle is sore, it
is best to start slowly. Lightly massage the area then gradually increasing in depth of the massage. For hard to
reach areas, it is best that you ask for help from a partner. Of course this might be painful but it will eventually
relax the muscles to ease the pain. You can use a topical cream for more relief.

3. 2. Hot Bath. Taking a hot bath is one way of relieving muscle soreness. Soak in a tub of hot water (but not too
hot) to improve circulation in the body which in turn will relax and soothe the muscles.
3. Hot and Cold Compress. Use a hot water bottle and fill it with hot water. Apply the hot water bottle on the
sore area for two minutes then switch to a cold one for thirty seconds. Repeat this process five times or for the
next thirty minutes. The hot and cold process has the effect of opening and closing the blood vessels and
muscles which will ease the muscle pain.

4. 4. Warm Up. Before doing any exercise make sure that you warm up parts of your body that you’ll be
working on. This will improve circulation to the muscles and warms it up which can prevent pain and injury.
Pay close attention to arms, legs, and back muscles which are more prone to muscle soreness.
5. Stretch. Ever experienced waking up in the morning then you suddenly bend down to pick up something
then your back began to hurt? Before doing anything physical the moment you wake up make sure that you do
some light stretching to ease the muscles that became stiff during your sleep. Concentrate on legs, back, and
shoulders. Stretch each muscle then hold it for ten to twenty seconds. Be careful not to stretch too far or do
quick stretches. That might do more harm than good.

5. 6. Stretch After. Stretching before exercising is important. So is stretching after. Doing some stretching after a
workout is one way to relax your body and prevent muscle pain the next day. Like what is mentioned above,
do a stretch for 10 to twenty seconds for each muscle. This will keep your muscles flexible and less likely to be
injured.
7. Don’t Force Yourself. Training and building muscles is good. It keeps you strong and flexible. But you
should also be aware of your limits. When working on your muscles, start slow at first. Don’t get ahead of
yourself from intensity zero to a hundred. Give your muscles time to adapt to light workouts then gradually
increase the difficulty or intensity according to your comfort level. Don’t force yourself or you might just end
up hurting yourself. This will help you go further on your routine without injury. Remember, don’t do too
much too quickly.

6. Our muscles, just like any part of the body, has its limits. You can make it stronger but it still can get hurt.
Take care of your muscles by working out properly and by being careful in your activities. If you get hurt, use
the tips above. Then take action not to hurt yourself again.
“A muscle is like a car. If you want it to run well early in the morning, you have to warm it up.”
~Florence Griffith Joyner
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