Sometimes you may experience prolonged muscle soreness or pain, which can be a sign of muscle injury. A day or two after a rigorous exercise or play, the intensity of pain and soreness increases, especially if it’s your first time or when starting a new sport or exercise. The delayed muscle pain is caused by injuries in the connective tissue and muscle fiber. This is a common condition known as delayed onset muscle soreness.

If you haven’t been playing or exercising for a while and you’re starting a new physical activity, you’ll most likely experience soreness after a workout. But sometimes, the pain and soreness may last for days without going away. That may be an indication of a severe muscle injury or a muscle strain.

How do you relieve muscle pain and soreness?

Using an ice pack

If you’re suffering from an acute injury or there’s a swelling of the joint or muscle area, and you feel warmth, wrap an icepack in a thin towel. Then have it on the sore muscle for like 15 minutes. If there is no swelling and you’re just experiencing muscle soreness from an exercise, then you can apply a heat pack for 15 minutes that will boost blood circulation.

Get a massage

A sports or trigger massage helps relax the tight and sore muscles while soothing the aches. Most people think that a massage is just for luxury, but the truth of the matter is, it’s so therapeutic, and you’ve relaxation of the body muscles and a great way to improve your sleep and rest. Here, you don’t get a massage from anyone; you get an expert in sports massage to help you deal with the pain.

Stretch

Take like 10 minutes after exercise to stretch out. That prevents soreness after an exercise or play on the field. Before you get to the field or exercise, take some minutes to warm up. Depending on how rigorous the activity is, spend some good time doing simple warm-up exercises like stretching, simple runs, and such.

If you’re going to run, you can begin walking slowly and then gradually move faster. Do some simple movements like marching on the spot, arm swings. That gives room for the muscles to loosen, and you’re free to run.

Light exercises

When you stop exercising altogether, the accumulated lactic acid may become problematic to you. The reason for the muscle soreness is because they’ve been overstretched and are regaining and getting stronger by the day. Doing some simple exercises like walking or swimming speeds up the elimination of lactic acid build-up.

Build up eccentric exercises

You are likely to get muscle aches when you’ve your muscles work eccentrically. Eccentric contractions come with the lengthening of muscles under tension, as in the “down motion” of a bicep curl. Other examples of eccentric training are running or walking downhill.

Some tropical creams

Some topical creams like fisiocrem for relief, oils, and liniments, among other over-the-counter creams, have an effect beyond the massaging action. They will make your muscles hot or cold, thus distracting your mind from soreness.

When you have muscle soreness linger for days, you have to take action, get a massage, some topical creams, and such pain relievers. Persisting pain could be a sign of a severe injury, and you can seek medication.