[Healthcare] Muscle Sore - Care & Relief

 

 

 Immediate Care & Relief

•  Rest & Active Recovery 
•  Light activities like walking, gentle stretching, swimming, or yoga increase blood flow and promote healing. 
•  Avoid heavy lifting or intense exercise targeting the sore muscles until the soreness improves. 
•  Cold Therapy (Ice) 
•  Apply an ice pack or take a cold bath within the first 24–48 hours to reduce inflammation. 
•  Heat Therapy
•  After the first day, a warm shower, heating pad, or warm bath with Epsom salt can help relax tight muscles and improve circulation. 
•  Massage or Foam Rolling 
•  Gentle self-massage or foam rolling helps release tension and improve blood flow. 
•  Over-the-Counter Pain Relief 
•  If soreness is significant, you can use ibuprofen or acetaminophen as directed, but only if you have no contraindications.