You can normally treat a sore muscle at home, but if the pain gets worse, it’s unbearable, or you notice any abnormal signs, see a doctor. [3] X Research source

If you don’t have a cold compress, you can just use a bag of frozen veggies. Alternatively, you can dampen a towel with cold water, fold it and place it into a sealable bag, and then freeze it for 15 minutes. You can still use a cold compress if your muscle has been sore for more than 48 hours, but it’s likely not going to bring as much relief as heat at that point.

In a pinch, get a towel. hold it under some warm water, and lay it over your muscle. While ice is basically fine anytime, you don’t want to use heat in the first 48 hours after you’ve been injured. This may trigger more inflammation, which may make your sore muscle worse. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

If you’re buying a foam roller specifically for this, pick up a medium-strength roller. This should be the most comfortable for beginners.

When you aren’t dealing with an injury, stretching before and after a workout is a good way to prevent sore muscles in the first place![12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source As a rule of thumb, it’s a good idea to stretch at least 3-4 times a week[13] X Research source even if you aren’t working out. [14] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source

Whatever exercise you choose, just go easy. The benefits for your sore muscle are going to dissipate if you do anything involving explosive movement, weights, or heavy resistance. If you break a little sweat but don’t exhaust yourself, your sore muscle will get better. [16] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source An aerobic exercise is any activity that conditions your cardiovascular system. In other words, if it’s a sustained activity that keeps your blood flowing and doesn’t involve resistance, it counts![17] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source

The massage may not speed up your overall recovery time, but it will absolutely soothe any pain or stiffness you’re dealing with. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source

Follow the instructions on the bottle to take your medication of choice. Never exceed the daily recommended dosage. [22] X Trustworthy Source US Food and Drug Administration U. S. government agency responsible for promoting public health Go to source

These products literally change the temperature of your skin. This can help increase blood flow in the area where you apply the gel or cream, which may speed up your recovery time. [24] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source However, the odds are high that the main benefit is that these products distract you from the pain. [25] X Research source

Ginger. This is a great ingredient that you can incorporate in a variety of Asian dishes. You can also just boil some ginger in water to make ginger tea![27] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Caffeine. A daily cup of tea or coffee has been shown to reduce muscle inflammation. [28] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Fish. Any fish that’s rich in omega-3 fatty acids, like salmon, will you’re your body’s muscles repair themselves after exercise. [29] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Antioxidants. Berries, cherries, and pomegranates are all high in antioxidants. While the impact is unclear, these antioxidant-rich foods may help your muscles relax after exercise. [30] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source