How to treat sore muscles

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By: Jody Braverman

Published: 20 November, 2017

Pulled hamstrings are one of the most common reasons athletes and exercise enthusiasts end up on the sidelines. A “pulled” muscle is a strained muscle. It results in pain, swelling, bruising and loss of range of motion. Depending on the extent of the strain, the injury is classified as mild or acute. Most hamstring strains can be treated at home with the usual routine of rest, ice, compression and elevation, as well as anti-inflammatory medications and other natural supplements and rehabilitative exercises.

R.I.C.E stands for Rest, Ice, Compression, Elevation. It’s the first line of treatment after a muscle injury.

Rest: Cease activity. As soon as you feel the pain of a strained muscle, stop exercising. Continuing the activity can aggravate your injury. Stay off the injured leg as much as possible for at least a day or two. After that don’t engage in any vigorous activities, or any activities that cause pain.

Ice: Applying ice to the injured hamstring will help reduce swelling. Use an ice pack or a couple bags of frozen vegetables. Sit for 20 minutes with your hamstring resting on the ice. Do this four to eight times a day for the first two to three days, or until pain subsides.

Compression: Wrapping an ace bandage securely around the injured thigh will also help reduce swelling.

Elevation: When you’re sitting or lying down, place a pillow under your hamstring to alleviate pressure and prevent fluid build up in the strained muscles.

Home Remedies for a Pulled Hamstring

Anti-Inflammatory Medications and Supplements

As long as your doctor says it’s OK, you can take over-the-counter pain medications such as ibuprofen or aspirin to ease pain and reduce swelling. However, even if the pain is lessened by these medications, continue to limit activity and follow R.I.C.E protocol.

Certain natural supplements may also provide muscle pain and inflammation relief.

In a study published in The Journal of Pain in 2010, 2 grams of ginger daily reduced exercise-related muscle pain.

Pineapple contains bromelain, an enzyme which may reduce pain and swelling and also speed recovery time after a muscle injury. You can’t get enough by actually eating pineapple; in supplement form, a dosage of 80 to 320 milligrams two to three times per day is recommended.

Turmeric contains the anti-inflammatory component curcumin. One study published in European Journal of Applied Physiology in 2015 found that an oral does of 2.5 milligrams of curcumin twice daily improved exercise-related muscle pain and aided muscle damage repair and recovery.

Stretching and Strengthening Exercises

Once the pain and inflammation have subsided, targeted stretching and strengthening exercises will help you regain range of motion and stability in the injured muscle group. If the strain was severe, it’s a good idea to consult your doctor or a physical therapist to find out when it’s safe to start a rehabilitative program and what specific exercises to include.

For more mild sprains, you can safely do the following exercises at home:

Straight-leg hamstring stretch: Put your foot on a table, step or or chair seat. Keeping your leg straight bend forward just enough to feel a slight stretch in the hamstring. Bend at the hips, rather than rounding the back. Hold the stretch for 10 seconds, then release. Repeat two more times.

Bent-leg hamstring stretch: Lie on your back and extend your leg with the injured hamstring up above you. Keep the knee slightly bent and hold behind the thigh with both hands. Gently pull the thigh toward you until you feel a gentle stretch. Hold for 10 seconds, release, then repeat two more times.

Isometric contractions: Lie on your stomach. Have a partner kneel by your feet. Bend the leg with the injured hamstring. Have your partner hold the heel of that foot and gently pull it down toward the ground as you use your hamstring strength to work against the resistance. Hold for a few seconds, then relax and repeat for a total of 10 reps.

Bridges: Lie on your back with your knees bent and feet flat on the floor. Press into your heels and raise your hips up, using the strength of your hamstrings. Hold for a second at the top, then lower down. Do a total of three sets of eight reps. Increase your reps as you get stronger.

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How to treat sore muscles

Aching muscles can result from a number of things. Aching may occur when an injury or strain affects certain muscles within the body. Excessive exercising can leave muscles sore and overworked. More serious situations may be revealed through a medical diagnosis that involves an infection or different diseases or disorders.

Acetaminophen or ibuprofen are over-the-counter pain relievers that can relieve sore, aching muscles. Applying ice or cold compresses immediately after an injury can reduce any swelling and help numb the pain. Applying hot compresses can be soothing if the muscle is still aching a few days later. Medicated creams can also be purchased and rubbed into the affected area. Depending on the type of cream that is purchased, it will leave a hot or a cold sensation in the muscle and help relieve the pain.

Regular exercise and stretching increases the strength and flexibility within the aching muscles. Performing water aerobics gives the body an even resistance and is less strenuous on the muscles. Doing yoga is a great benefit to aching muscles. It can help build concentration, flexibility and strength within the entire body. Physical therapy may be needed to help target specific areas with certain toning exercises and strengthen weakened muscles.

Getting proper rest allows the body to recover and can relieve the aching muscles as well. Deep breathing and meditation can clear the mind and relieve stress from the body. When we experience stress, the muscles within our body tighten and cause aching. Soaking in a warm bath or massaging the sore area will increase the flow of oxygen in the bloodstream inside the muscles, promoting the natural healing process.

Serious medical conditions, sicknesses and medications can cause aching muscles. Having a deficiency with the electrolyte balances in the body or having too little potassium or calcium can cause muscles to ache. Drinking liquids with added electrolytes can help restore the balance within the body. Eating a well-balanced diet or taking vitamin and mineral supplements on a daily basis can eliminate any potassium or calcium deficiency.

Diseases such as fibromyalgia, lupus, rhabdomyolysis, polymyositis and polymyalgia rheumatica can cause severe aching muscles. Viral and bacterial infections can cause various aches and pains throughout the muscles in the body. These infections may include influenza, malaria, Lyme disease, an abscess, polio, trichinosis and Rocky Mountain spotted fever. All of these medical conditions should be discussed with a medical professional to decide which treatment is best for each situation.

How to treat sore muscles

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How to treat sore muscles

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Muscle soreness (also called delayed onset muscle soreness (DOMS)), is the stiffness, tenderness, or dull aching pain you feel in your muscles after strenuous activity, especially if you’re not accustomed to it. Muscle soreness is something everyone has experienced.

If you’re wondering how to relieve sore muscles, there are simple remedies to alleviate. Physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal (1).

What Causes Muscle Soreness?

Strenuous activity stretches and contracts the muscles and damages them (at a very small scale), which is normal and what causes muscle growth when you work out. In fact, when you work out at the gym by lifting weights, you are intentionally damaging your muscles because when they repair themselves, they grow. Post activity, muscles repair themselves, and that is when you feel soreness.

Naturopathic Remedies for Sore Muscles

    • Essential Oils
    • Foods
    • Herbs
    • Home Remedies
    • Alternative Treatments

Is Muscle Soreness Serious?

If what you are feeling is, tenderness, a dull ache, or limited disability in movement, then no, there is nothing serious to be worried about. Muscle soreness is a sign of recovery and tends to disappear in a day or two. If, however, you feel the pain that is sharp, throbbing, unbearable or restricting movement by a large degree, you might have a torn muscle or some other damage, and you should visit a doctor immediately (2)

CURE 1: Essential Oils

How to treat sore muscles? Massaging the affected area with healing and soothing essential oils is definitely a great home remedy to start with.

1. Rosemary Essential Oil

Why does it work?

Rosemary is a shrub that has needle-like leaves and a woody scent. It’s popularly used as a seasoning, and for its medicinal benefits. Rosemary oil is consumed for its antioxidants, which help eliminate toxins from the body and also boosts the immune system. Rosemary essential oil also has anti-inflammatory and pain-relieving properties, which is how to heal sore muscles.

How to use it?

If you’re wondering what to do for sore muscles, applying rosemary essential oil directly to aching muscles will help. Some people have found that massaging sore muscles with rosemary oil increases blood circulation to the area, relieving pain. Take rosemary essential oil, add a carrier oil like jojoba oil or coconut oil (if required only) and gently massage sore muscles before bath.

How much to use?

4-5 drops of rosemary essential oil with 2-3 drops of carrier oil. You can increase or decrease the amount depending on the size of the area affected.

2. Peppermint essential oil

Why does it work?

Peppermint essential oil is another great way how you can get rid of sore muscles. It has analgesic, antispasmodic, and anti-inflammatory properties that work wonders in soothing aching muscles. The menthol in peppermint is especially great because it provides a cooling effect that helps relieve all kinds of muscle and body aches.

How to use it?

You can use peppermint oil in a couple of ways. You can mix it with a carrier oil, like jojoba or coconut oil, and directly apply it to the sore muscles than massaging the area. You can also draw a bath and add a few drops of peppermint oil along with a few drops of carrier oil in it and soak yourself for 15-20 minutes. Lastly, you can add 2-3 drops of peppermint oil to water and dip a towel to make a cold compress and place it on sore muscles.

How much to use?

Equal parts of peppermint oil and carrier oil can be mixed-used to massage sore muscles. The amount depends on the size of the affected area if you’re drawing a bath, ad 15-20 drops of peppermint oil along with a carrier oil to the bathwater.

3. Eucalyptus Essential Oil

Why does it work?

Eucalyptus essential oil is extracted from the fresh leaves of a eucalyptus tree. Most benefits of the eucalyptus oil come from a compound called eucalyptol, which has antimicrobial properties. The oil has anti-inflammatory and analgesic properties, which is what is good for sore muscles. Eucalyptus oil also provides a cooling effect to the area where it is applied, further providing relief from sore muscles.

How to use it?

It’s best to mix eucalyptus oil with peppermint oil and a carrier oil like olive oil or moringa oil and massage sore muscles with this mixture.

How much to use?

Make a mixture with 8-10 drops of eucalyptus oil, 8-10 drops of peppermint oil and 3-5 teaspoons of carrier oil. If you need to make more (or less), make sure to maintain the ratio.

How to treat sore muscles

Exercise is an important part of a healthy, active lifestyle. It improves your heart and lungs and builds strong bones and muscles. However, exercise can cause sore muscles. This is common if you try a new exercise or increase your intensity. You may use new muscles, strain your muscles, or get small tears in your muscle fibers. These are signs that your muscles are trying to respond to this new exercise, grow, and get stronger.

Path to improved health

Your muscles may get sore right away. This is known as acute soreness. You may feel them ache or tighten up about 12 hours after you exercise. In some cases, the discomfort may peak 48 to 72 hours afterward. This is called delayed-onset muscle soreness. During this time, your muscles repair and strengthen themselves. Sore muscle pain can improve quickly or last several days.

To help relieve muscle soreness, try:

  • Gentle stretching.
  • Muscle massage.
  • Rest.
  • Ice to help reduce inflammation.
  • Heat to help increase blood flow to your muscles. Even a warm bath or shower can help.
  • Over-the-counter (OTC) pain medicine, such as a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen (brand name: Advil).
  • OTC creams and gels (brand names: IcyHot and Aspercreme) that contain menthol or capsaicin can ease muscle soreness.

Unfortunately, you can’t avoid sore muscles. It’s part of getting stronger and healthier. There are some things you can do to help lessen the amount of soreness.

  • Warm up.Studies show that warming up your muscles before exercise may be better than stretching them. It wakes up your muscles by increasing blood flow to them. To warm up, do light versions of certain exercises. These include slow jogging or biking, jumping rope, or lifting light weights.
  • Drink water.Water helps control your body temperature, loosen your joints, and transport nutrients to create energy. Without water, your body will struggle to perform at its highest level. You may have muscle cramps, fatigue, dizziness, or more serious symptoms.
  • Limited rest.Wait about 48 hours before working the same muscle groups in the same way (with the same intensity or for as long). Limited or lighter exercise of the same muscles can actually help. For example, if you were sore after running, a light walk or bike ride the next few days can help. Avoid complete rest and immobilization.
  • Use proper technique. Doing exercises the right way helps protect you from muscle strain or injury. If you belong to a gym or health club, ask a trainer or instructor for help. They can show you the proper way to lift weights and use the machines and equipment.
  • Cool down.It’s important to stretch after you work out. Your muscles are relaxed and more flexible when they’re warm. Stretching also circulates blood away from your muscles and back to your heart to aid in recovery.
  • Stay within your limits.You may be tempted to push yourself but remember to progress slowly with exercise. Over time, you can increase the amount of weight you lift or the length of time you run. If you try to increase too soon, you may injure yourself.

Things to consider

Sore muscles are normal. They grow back strong and are able to work at a higher level of intensity for a longer time. However, be careful that you don’t injure your muscles, tendons, or joints. Pain closer to the joint may be a signal of a more serious injury.

If you think you have a strain or a sprain, try the RICE approach.

  • You may need to rest the injury all or part of the way. It will depend on how bad it is.
  • Use ice packs, ice slush baths, or ice massages. These can decrease your swelling, pain, bruising, and muscle spasms. You can use ice for up to 3 days after the injury.
  • You can wrap your injury to reduce swelling and bruising. Keep it wrapped for up to a week after the injury.
  • Raise your injury at or above your heart. This helps prevent swelling and reduces bruising. Keep it elevated for 2 to 3 hours a day, if possible.

Contact your doctor or seek care if:

  • Your muscle soreness lasts for more than a week.
  • Your pain is unbearable and prevents you from moving.
  • Your pain gets worse with exercise.
  • Your pain causes dizziness or trouble breathing.
  • You notice redness, swelling, or warmth in the sore muscles.
  • The RICE treatment doesn’t work.
  • You feel pain in the joint, over the bones, or in the tendons.

Wondering how to treat sore muscles? This remedy will make sore muscles feel good whether you have sore muscles for no reason or have been working out!

How to treat sore muscles

If the phrase “how to treat sore muscles” is something you’ve recently Googled or even just thought about, you’re in the right place! Unfortunately, you don’t have to be an avid gym user or marathon runner to find yourself hunting for remedies for sore muscles.

Nope, while you may think you have sore muscles for “no reason” at all, the reality is that tension (stress), age, and everyday activities (like hoisting that little one onto your hip!) can also lead to aching muscles. Obviously accidents like car wrecks and falls can also lead to muscle pain. Lucky, there are many, many products that can help you.

When you find yourself needing to figure out how to treat sore muscles, your first instinct might be to grab something like a pill or cream from your local pharmacy. That makes sense. You’re busy. You’re in pain. Pharmacies are supposed to offer safe products to make you better quickly, right? Ideally, but sometimes their remedies for sore muscles can actually be harmful. For instance, you may be rubbing chemicals into your skin that cause irritation. Taking a pill (whether over the counter or prescription) to make sore muscles feel good can cause you to engage in activities that do further damage because you can’t feel pain. In addition, many pills can cause drowsiness which leaves you struggling to get through your day and waking up the next morning with a foggy brain. Not fun!

So, does that mean you have to live with sore muscles?

Not a chance! There are awesome natural cures for sore muscles you can take advantage of. For instance, you could get a massage. Tip: If a “professional” massage is not in the budget, ask the hubby to help you out. Whip up this homemade massage oil to go along with that massage; the essential oils are sure to make sore muscles feel good!

Another option for how to ease sore muscles is to use home remedies for sore muscles like this all natural cream. Not only will this cream sooth those aching muscles, it smells amazing (fresh and earthy) and will give you healthy, soft skin thanks to the coconut oil.

Note: Not familiar with the topical use of coconut oil? You don’t know what you’re missing! Coconut oil has many beauty benefits; in fact, you’ll find it in most of my homemade beauty products.

Now, back to showing you how to treat sore muscles!

In addition to being an all natural remedy for sore muscles, this homemade product is super effective. Its effectiveness is thanks to the essential oils. Here’s a closer look at how these essential oils make sore muscles feel good.

Eucalyptus essential oil – When looking into how to ease sore muscles, don’t forget Eucalyptus essential oil. It has anti-inflammatory and pain relieving qualities.

Peppermint essential oil – You’ll find peppermint essential oil in many remedies for sore muscles. According to Dr. Axe, “Peppermint essential oil is an excellent natural painkiller and muscle relaxant. It’s especially helpful in soothing sore muscles, an aching back and melting away a tension headache.”

Clove essential oil – Clove essential oil is a great natural cure for sore muscles. Like Eucalyptus essential oil, it has anti-inflammatory properties; however that isn’t all clove essential oil has to offer. “The Journal of Dentistry, for instance, published a study in 2006 proving that clove essential oil had the same numbing effect as benzocaine, a topical agent commonly used before needle insertion,”Dr. Axe.

Rosemery essential oil – In addition to its uses in how to treat sore muscles, rosemary essential oil can help enhance mental concentration and alertness, which can be vital when you’re in pain.

If you want to learn how to treat sore muscles, there are a lot of homemade remedies for sore muscles out there. However, this one is my favorite because it is quick and easy to make, effective, and beneficial in other ways (ex. relieving dry skin).

How to Treat Sore Muscles: Homemade All Natural Sore Muscle Rub

How to treat sore muscles

1. Place coconut oil, shea butter, and beeswax granules in a 4 oz. Mason jar.
Note: If you plan to store your remedies for sore muscles in a different container, you can melt these ingredients directly in a pan.

How to treat sore muscles

2. Place the jar in a small pan and add water until the water covers half of the jar.

3. Place the pan over medium heat, and stir the Mason jar contents frequently until they are completely melted.

How to treat sore muscles

4. Remove from heat.

5. Stir in jojoba oil and essential oils.

6. Allow mixture to cool completely.

How to treat sore muscles

7. Remove the Mason jar from the pan of water, place the lid on the Mason jar, wipe off any water, and store jar in a cool dark spot.

1. Scoop some of the natural cure for sore muscles out of the Mason jar with your fingers.

2. Rub cream over sore muscles (ex. shoulders, calves, knees) and allow it to soak in.

Have you tried this natural cure for sore muscles? What did you think? Share your feedback in the comments!

F or many people, the mark of a good workout is waking up with sore muscles. Common as it is, though, there’s still a lot of uncertainty about soreness. Can you work out when you’re sore? Do you need to treat sore muscles? Is soreness a cause for concern?

Dr. Ryan Lingor, a primary care sports physician at the Hospital for Special Surgery in New York City, answers all of your questions about muscle soreness.

Is soreness bad?

Not usually. “When people are initiating a new workout regimen, it’s very common to develop soreness,” Lingor says. Soreness is also common after people incorporate new moves or additional weight into their existing routine. “It doesn’t necessarily mean they have to stop the exercise or they have an injury.”

How sore is too sore?

Experiencing some soreness is fine — but there are some red flags that may suggest your pain isn’t normal. Soreness is typical symmetrical, Lingor says, so if you experience significantly more pain on one side of the body, it may be a sign of a pulled muscle or other injury. Normal soreness should also develop between 24 and 36 hours after your workout and recede within about three days; if it persists longer, Lingor says, it may be a sign of something more serious.

Perhaps the biggest thing to look out for, however, is a change in urine color, which may indicate a relatively rare but potentially serious over-training condition called rhabdomyolysis. “Sometimes you can get something where the muscles start to break down in an abnormal fashion,” Lingor says. “That muscle breakdown filters through the kidneys and turns the urine dark.” If you notice that your urine looks darker or brown in the days after an intense workout, consult a doctor.

How do you help sore muscles after a workout?

Light activity is the best treatment for muscle soreness, Lingor says. “There’s no real effective treatment for delayed-onset muscle soreness. The best thing actually is low-impact activity,” he says. Time also helps.

Common strategies such as stretching, icing and applying heat aren’t harmful, Lingor says, but “there’s mixed evidence about whether those things are helpful or not.”

Can you work out when you’re sore?

Yes. Since light activity is the best cure for soreness, Lingor says he recommends people swim or do other low-impact exercise when they’re left with aching muscles.

As long as you don’t see any of the above red flags, Lingor says there’s no medical reason to stay away from higher-intensity workouts either, although the discomfort may be enough to prompt a rest day.

How can you prevent soreness?

While soreness is to be expected when you start or intensify an exercise routine, Lingor says you can minimize its impact by staying properly hydrated, recovering adequately after a hard workout and eating healthy sources of carbohydrates and protein after exercising.

Otherwise, just look at your tender muscles as a sign that you’re mixing it up a the gym. “Variety is a good thing,” Lingor says, and soreness “just kind of comes with the territory.”

How to treat sore muscles

A rigorous workout routine at the gym comes with a price that all has to pay- muscle soreness. Muscle soreness means either you have pushed yourself very hard or you are doing something that you haven’t done before. Pain in the muscle is common after exercise or rigorous sports activity, but if your muscle remains sore every day, then you should worry about it.

It is important to know that muscle soreness can happen to both adult and kids. Depending on the severity and cause of the soreness, the situation can cause mild to extreme discomfort. Soreness of muscles normally gets healed on its own after a few days, but if it doesn’t, you can try some simple home remedies.

Epsom salts
Epsom salt is rich in magnesium sulfate and is a natural ingredient to relax sore muscles. The magnesium withdraws the fluid out of the tissue which causes pain in the muscles. A cup of Epsom salt, when mixed in a warm tub of water, works like magic for the aching muscles. Soak the aching muscles in the water till it cools down. You can do this three times a week for relief.

People suffering from a heart problem, high blood pressure or diabetes should consult a doctor before trying this.

Apple cider vinegar

Apple cider vinegar is also recommended for sore muscles. You can either mix a teaspoon of apple cider vinegar in water and consume it or can apply it directly to the affected area. Due to its anti-inflammatory and alkalising properties, apple cider vinegar helps to reduce muscle pain and inflammation.

Essential oils

Few essential oils are also helpful for muscle pain relief. You can try lemongrass, peppermint and marjoram essential oil for cramps. For tension marjoram, peppermint, lavender essential oils are the best. Add one or two drops of essential oils in a teaspoon of carrier oils such as coconut oil, olive oil and massage the affected area.

Cherry juice

Tart cherry juice is packed with antioxidants that help to reduce muscle soreness. As per a study published in a British Journal of Sports Medicine tart cherry juice is effective to get relief from soreness. You can add this in your smoothie after a heavy work out day.


Keep yourself hydrated throughout your workout to avoid cramps.
Keep a check on your posture during your workout.
Consult your doctor if the soreness continues for more than 4-5 days.

Disclaimer: Always consult your trusted medical professional in case of any problem.

July 02, 2015, 10:44am EDT

How to treat sore muscles

L. Nicole Krum, DPT
University of Maryland Medical Center

So you’ve decided to focus on getting a little healthier and you start an exercise program. Your first workout goes great, and you’re really proud of yourself. That is, until the next morning when you’re so sore you can barely get out of bed. You ask yourself, “What happened? Did I do something wrong? Did I do too much?” Don’t let muscle soreness after a workout get you down!

Here’s what you need to know to prevent that soreness from derailing your workout program.

Muscle soreness is a side effect of the stress put on muscles when you exercise. It is commonly called Delayed Onset Muscle Soreness, or DOMS, and it is completely normal. DOMS usually begins within 6-8 hours after a new activity or a change in activity, and can last up to 24-48 hours after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness.

You are most likely to experience delayed muscle soreness after one of the following:

  • Starting an exercise or workout program for the very first time
  • Adding a new activity or exercise to your workout
  • Increasing the intensity of an exercise already in your program (increasing the amount of weight lifted, number of repetitions, or speed)
  • Performing the same activity over and over again without a sufficient rest break

All people are at risk for muscle soreness, even body builders and other professional athletes. The good news is that normal muscle soreness is a sign that you’re getting stronger, and is nothing to be alarmed about. During exercise, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before. This means that your muscles will be better prepared to handle the stress the next time you work out.

The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching. It may seem counter intuitive, but the more you move, the faster the discomfort will go away! A heating pad or warm bath may also help to ease the discomfort temporarily, but ice is a better treatment in the long-run because it actually helps to decrease the swelling and inflammation in your muscles.

It sounds like muscle soreness is a positive thing, but here’s where it can get a little complicated. Mild to moderate muscle soreness is common and generally harmless. On the other hand, severe muscle soreness can be damaging and dangerous. It’s important to know the difference between reasonable muscle soreness caused by exercise, and pain due to overuse or muscle injury.

How much pain is too much?

  • If the pain you’re experiencing prevents you from carrying out daily activities associated with living or working, then the exercise was too much.
  • If the discomfort lasts for more than 72 hours, then the exercise was too much.

How can you tell if your soreness is the normal kind of soreness?

  • If the pain begins during or immediately after the exercise, it is not normal. Pain that occurs during an exercise is a sign that there is a problem with the exercise. This type of pain should be seen as a signal from your body to stop the activity before serious joint or muscle damage occurs.

In severe cases, the muscles can break down so much that you can become very ill and cause damage to your kidneys. Seek medical attention immediately if you experience any of the following after a workout or activity that causes muscle soreness:

  • Severe unbearable pain
  • Severely swollen limbs
  • Loss of joint range of motion due to severe swelling
  • Dark colored urine or decreased production of urine

If you’re thinking about quitting your exercise program because of muscle soreness, try your best to work through the first few days without getting discouraged. It WILL get better and your muscles will thank you later.