Simple Ways to Relieve Muscle Soreness at Home


Like any exercise, cycling causes its fair share of muscle aches and pains especially if you are still not used to the activity. Whether you are just starting out or just got back on the saddle after a long break, the ride will likely leave some of your muscles sore. Relieving muscle pain, however, does not necessarily have to mean taking any medication unless specifically advised by a doctor. You can opt for natural remedies to ease the soreness. Here are some things you can do for relief.

Know when to stop. Don’t push yourself. If you experience muscle pain in the middle of an activity, don’t push yourself to continue. Stop engaging in the activity for a while to give your muscles a break. Consult with a doctor if the pain continues to bother you so it can be properly checked in case there is an underlying issue that needs to be treated.

Take a rest. Take a break from the activity if it’s causing the muscle pain. You may be overexerting your muscles that there’s barely no time for recovery. You can consult with a certified fitness trainer who can give you advice on proper training and recovery.

Warm up and stretch. Moving may be the last thing in your mind if you’re experiencing muscle pain. But it’s important that you keep moving albeit at a slower and more relaxed pace. You can start with a good warm up by taking a walk for 20 minutes before doing a leisurely stretch to ease the stiffness in your muscles.

Apply cold packs. Overworked muscles can cause soreness or pain. You can put cold packs on the affected at 30-minute intervals within 1 to 2 days post activity. Applying ice packs help in reducing the blood flow, which slows down or stops inflammation in the affected muscle area. This can provide relief from the muscle soreness.

Get a massage. Restricted blood flow may be aggravating the stiffness you feel in your muscles. Give the affected muscle a gentle massage or ask a family member to do it for you to stimulate blood flow.