Home Health & Fitness Top 7 Ways To Deal With Muscle Pain 

Top 7 Ways To Deal With Muscle Pain 

by Uneeb Khan
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People of all ages and gender can have muscle pain anytime and in any part of the body. In many cases, the aching muscles are nothing to worry about and resolve without medical treatment. However, muscle pain can sometimes become severe and very discomforting depending upon its causes. Numerous reasons include stress, nutritional deficit, dehydration, sprains and strains, sleep deficiencies, excessive physical exercise, infections, diseases, and hereditary conditions.  

So, if you also suffer from muscle pain, here are the best seven ways to deal with it.  

1. Use the RICE Method 

In many cases, home remedies are often sufficient to relieve muscle pain resulting from minor injuries, too much exercise, or stress. One of these home-based remedies is the RICE method. It is a self-care technique that reduces swelling, eases pain, and speeds up healing. Massaging with CBD oil on the affected area is also an excellent home remedy for reducing muscle pain.  

The RICE methods involve the following steps

Rest:   As soon as you detect pain in your muscle, stop doing the activity and rest as much as possible.  

Ice: Ice is a tested tool for reducing pain and swelling.  You can apply the ice to the affected area for 15-20 minutes three times a day.  

Compression: To reduce the swelling, wrap the injured area with the compression bandage. But while doing so, don’t wrap it tightly as it may interrupt the blood flow.  

Elevation: Elevating the injured body part of the body above the level of your heart can help reduce the pain, throbbing, and swelling.  For example, if you have an ankle sprain, you can elevate your leg by putting it on pillows while sitting on the sofa. 

2. For Acute Pain, Apply Temperature Therapy 

Temperature therapy is an effective way to treat muscle pain. However, applying it right at the right time is essential to avoid worsening muscle pain. It is of two types – Cold Therapy and Heat Therapy.  Cold therapy is applied for new pain, whereas heat therapy is for old pain. It is a common rule of thumb to use ice for sudden, intense pain, swelling, and heat for chronic pains.  

Once applying ice to a fresh injury, acute swelling and intense pain are relieved; switch to heat.  The pain-relieving process of icing can take hours, days, or weeks.  Heat therapy is used later as it is ideal for the long-term stiffness, soreness, and pain that follow an injury. But remember, while doing the heat therapy, keep the heat source warm, not too hot, as excessive heat can damage your skin.  

To apply heat therapy, you can use heating pads, hot towels, and warm baths. You can use ice packs, sprays, and gels for cold treatment.  

3. Hydrate Yourself Properly 

Photo by Maurício Mascaro 

Keeping your body hydrated is an essential aspect of muscle pain recovery. Water retains the vital minerals and keeps moving through your system, easing inflammation. It also flushes out waste products and delivers nutrients to your muscles.  

Without enough water in the body, our muscles can become extremely sensitive and contract involuntarily. Cellular waste also builds up as it can’t be flushed with a lack of bodily fluid. A buildup of toxins in the body can lead to inflammation, which often results in muscle pain.  

To keep your body hydrated, use your urine as an indicator of the water level in your body. Medium or dark yellow color of urine signals dehydration, whereas pale yellow means you are hydrated.   

4. Do Light Exercise and Strength Training 

Photo by kike vega on Unsplash 

Light movement of your body can be effective in relieving pain. Yoga, stretching, cycling, and swimming are a few exercises that help improve blood circulation in your body and help the fluidity of joint movement.  Along with this exercise, you can also exercise your muscles with strength training with the help of experts. Strength training not only builds muscle but also treats muscle pain and soreness.  

5. Consider Anti- Inflammatory Diet 

Inflammation is the response to injury by your immune system and causes heat, redness, swelling, and pain in the body, which can become chronic. Consuming an anti-inflammatory diet like fish, foods with omega-three fats, and antioxidant-rich foods can reduce inflammation in the body. On the other hand, trans fats, refined sugars, deep-fried foods, and red meat may increase inflammation.  

6. Massage with Foam Roller 

SMR (Self Myofascial Release) is a technique used to release muscle tension in the muscle and connective tissues and help to move the fluids that accumulate in the muscles after exercise. Foam rollers, lacrosse balls, and massage sticks are the common tools used for SMR  

7. Consult Your Doctor 

Photo by National Cancer Institute 

If your muscle pain does not resolve with the usual remedy, it might be a symptom of an underlying condition requiring medical treatment. You should see a doctor if you  

  • Notice sign of infection 
  • Have a tick bite 
  • Develop a rash 
  • Difficulty breathing 
  • Feeling Dizzy 
  • Unable to move the affected area 

Conclusion: 

Muscle stiffness usually goes away in a few days after inception. But if the stiffness converts into pain and becomes severe, then you need to treat it. Follow the ways mentioned above to treat the pain. Even after that, if the pain doesn’t reduce, then do consult your doctor.  

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