After a long, hard day it can be hard to unwind, especially if your muscles are tight or tense. You may have pulled them while exercising or just strained them from too much movement during the day. The good news is that your muscles will heal with a little time and rest. To make yourself comfortable in the meantime, read through our tips for loosening your muscles.
[Edit]Steps
[Edit]Take a hot shower or use a steam room.
- Enjoy a long shower or sit in a sauna or steam room for 10 to 15 minutes. Try to stretch your muscles gently after your body warms up. The steam helps increase blood circulation, which delivers oxygen and nutrients to your muscles. This can really help them recover, especially after an intense workout.[1]
- Most gyms or hotels feature saunas or steam rooms next to the pool.
[Edit]Soak in a bath with Epsom salt.
- Dissolve 3/4 cup (300 g) of Epsom salt in a tub full of hot water. Ease into the water and soak for at least 15 minutes. Studies show that Epsom salt soothes muscles and relieves pain—probably because it contains magnesium, which helps your muscles relax.[2]
- Skip the Epsom salt if you have an open wound or a burn that's healing.
[Edit]Hold a heating pad or electric blanket against the muscles.
- Press the pad or blanket in place for at least 20 minutes. This gives the heat a chance to penetrate deep into your muscle tissue. Although the dry heat isn't as effective as the moist heat from a bath or shower, the heating pad or blanket can temporarily relieve muscle pain.[3]
- Read the manufacturer's instructions about how to safely use a heating pad or electric blanket. Never fall asleep while you're using the electric blanket because it's a fire hazard.
[Edit]Do light cardio workouts.
- Get moving—continuous movement keeps your muscles limber. Light cardio exercises like walking, cycling, swimming, aerobics, or jogging all get your blood pumping. This increased circulation keeps your muscles relaxed and limber. Try to fit in at least 15 to 20 minutes of light cardio exercises every day.[4]
- If your muscles feel tight or cramped, don't push yourself to do vigorous cardio. The point is to relax your muscles.
[Edit]Work through progressive muscle relaxation.
- Tense a muscle group and breathe in before you release the hold. Think of progressive muscle relaxation as a targeted personal massage. To release muscle tension, start by tensing specific muscles like your leg muscles or upper back muscles. Tighten those muscles while you breathe in deeply for 5 seconds. Then, relax your muscles as you slowly breathe out. Repeat this for any other muscles that feel sore.[5]
- For instance, target the muscles in your lower limbs, your stomach and chest, your arms, shoulders, and neck, and your face.
[Edit]Perform stretches or yoga.
- Basic yoga poses and gentle stretches reduce stiffness and get the blood flowing. Get comfortable and take a deep breath as you slowly get into a pose or stretch a tense muscle. Hold the stretch for 15 to 30 seconds and slowly release the stretch. To target specific muscles:[6]
- Pull the top of your foot toward your torso with your leg outstretched. This stretch targets your calves.
- Stand with a leg stretched out and toes pointed down to work the muscles in the front of your legs.
- Slowly rotate your ankle and foot in circles for a good stretch along your lower legs.
- Raise your shoulders up toward your head and drop them back down. Then, rotate your shoulders in small circles. These stretch muscles in your shoulders.
- Lean your head to one shoulder until you feel a gentle stretch in your neck. Then, lean your head to the opposite shoulder for a good stretch along your neck.
[Edit]Take an OTC pain reliever for mild muscle pain.
- Use over-the-counter NSAIDs like ibuprofen and acetaminophen. Although they won't loosen your muscles, non-steroidal anti-inflammatory drug medications can relieve pain from muscle aches. Read the instructions on the package to learn how much medication to take and how often to take it.[7]
- Don't take more than the recommended amount within a 24-hour period.
- If you're feeling a lot of pain or you don't think the medication is helping, reach out to your doctor.
[Edit]Add a magnesium supplement to your diet.
- Magnesium deficiency can cause muscle cramps and strain. Fortunately, it's easy to take a daily magnesium supplement—look for a 350-mg dose that you can take once a day.[8]
- Magnesium supplements are available over-the-counter at grocery stores, pharmacies, and online.
- It's always a good idea to check with your doctor before starting a new supplement, especially if you're taking prescription medications.
- Want to get magnesium from your diet? Eat foods like spinach, peanuts, brown rice, and almonds!
[Edit]Apply a topical muscle relaxant to the area.
- These deliver fast-acting pain relief to sore, achy muscles. Choose a relaxant that has diclofenac or salicylates which are mild pain killers. Topical OTC creams like these don't have a risk for serious side effects and they work quickly to relieve muscle pain. Always read the manufacturer's dosing instructions for how often you can reapply the medication.[9]
- Topical pain relievers are a good choice if you're at a greater risk for side effects from oral medications.
[Edit]Get a deep-tissue massage.
- Let the massage therapist know which muscles are tight or cramped. They'll apply deep pressure on the muscle fibers so the muscles relax. Most massage sessions last between 30 and 90 minutes. Usually, you'll feel relaxed afterward and you might notice less stiffness.[10]
- Acupressure is similar to massage therapy and acupuncture. During a session, a certified acupressure practitioner presses or stimulates on specific points to loosen them.
[Edit]Visit a chiropractor for an adjustment.
- Tell the chiropractor where you're experiencing muscle pain. They'll manipulate the small joints of your bones so your muscles are properly aligned. This can relieve pain and improve your flexibility. Some chiropractors also use massage therapy, so talk with yours about what services you're looking for.
- You might feel better after just one visit, but if you've had lasting muscle pain or tightness, it might take a few more visits to get the results you want.
- Check with your insurance company to see if you've got chiropractic coverage. You may have to see a chiropractor in your network to have it paid for.
[Edit]Try acupuncture to release tension.
- Get an acupuncture treatment if you have localized muscle pain. During your session, a certified acupuncturist will insert thin needles into the skin at certain pressure points. It's believed that this stimulates your nervous system to release chemicals that help treat muscle cramping, pain, and weakness.[11]
- If you can't find a certified acupuncturist in your area or within your insurance network, ask your doctor or chiropractor if they also offer acupuncture services.
[Edit]Talk with your doctor about prescription treatments.
- Schedule an appointment if you have muscle pain that doesn't improve. Usually, your muscles will loosen over time with a little rest, but if you're in pain or your muscles constantly seem tight, contact your doctor. They'll probably want to do an exam to figure out why your muscles are strained. As a treatment, they may prescribe a strong topical or oral muscle relaxant.[12]
- For example, they might prescribe carisoprodol or cyclobenzaprine for muscle spasms. If you're in severe pain, they may give you diazepam.
- Many of these medications are very effective but habit-forming so it's important to take them exactly as your doctor directs.
[Edit]Tips
- If your muscles feel tense, practicing breathing exercises or meditating may help you feel calm and loosen your muscles.[13]
[Edit]Warnings
- Talk with your doctor before adding a supplement or taking prescription medication. They can explain possible side effects and risks that are associated with the product.
- If you've had heart trouble in the past or are over 65, talk with your doctor before using a steam room or sauna.
[Edit]Related wikiHows
- Perform Progressive Muscle Relaxation
- Apply Balm to Cramped Muscles
- Relax
- Treat Sore Muscles
- Relax Before Going to Bed
- Meditate
- Meditate for Beginners
[Edit]References
[Edit]Quick Summary
- ↑ [v161359_b01]. 15 April 2020.
- ↑ https://health.clevelandclinic.org/reasons-to-take-a-bath/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808259/
- ↑ [v161359_b01]. 15 April 2020.
- ↑ [v161359_b01]. 15 April 2020.
- ↑ https://www.mayoclinic.org/diseases-conditions/muscle-cramp/diagnosis-treatment/drc-20350825
- ↑ https://www.healthlinkbc.ca/health-topics/za1086
- ↑ https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- ↑ https://www.mayoclinic.org/self-care-approaches-to-treating-pain/art-20367322
- ↑ https://health.clevelandclinic.org/5-myths-about-massage-therapy/
- ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/acupuncture
- ↑ http://www.spine-health.com/treatment/pain-medication/muscle-relaxants
- ↑ http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
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