Sore Muscles Post-Workout? Here's How to Find Relief...

Oh, your aching muscles! Maybe you're just starting an exercise routine and you ran your first half mile without stopping, but now, a day later, it feels like you ran a marathon. Or maybe actually did run a marathon. It doesn't really matter how you got them, but relieving your sore muscles is probably the main thing on your mind when walking up the stairs is a monumental challenge and you have to bite your lips to keep from moaning like you're on your death bed every time you shift positions in your chair.

Why Your Muscles Ache

Starting a new workout, kicking up the intensity of your existing workout, doing exercises that lengthen instead of shorten your muscles when you're used to the latter, and running out of muscle fuel during your workout are four of the main reasons why, post-workout, you feel like you've just been beaten by a gang of fourth graders wielding big sticks.

But don't worry. It's perfectly normal. Your muscles will get used to your new routine or changes in the old one, and they'll stop whining at you soon enough. But in the meantime, here are some helpful remedies that will soothe the sting and prevent you from having to ask a perfect stranger to pick up that thing you just dropped on sidewalk.

Ice, Baby (And Then Heat)

As soon as the aching starts, toss some ice in a zip-lock bag, wrap the bag in a thin towel, and apply it to the site. Ice will prevent further damage to the muscle, reduce inflammation and swelling, and speed up healing. Leave the ice on for 10 minutes, then take it off for 10. Repeat until you feel a little relief.

Once the ice has done its job, you can apply heat — curl up with a heating pad for up to 20 minutes at a time or take a dip in a hot tub — to soothe the aching and promote the relaxation of the muscles in question.

Slather On Nature's Ben Gay

Arnica is a flowering plant that belongs to the daisy family and has anti-inflammatory and pain-relief properties that can help relieve muscle aches due to exercise. A variety of arnica creams are available at most drugstores, but just because it's "natural" doesn't mean it's safe for everyone. Avoid using it if you're preggers or breastfeeding, allergic to ragweed, or have digestion problems. Read the directions carefully before applying it.

Visit Your Masseuse

Any excuse for a massage makes for a happy day. A deep tissue massage after a tough workout increases blood flow to your muscles and helps flush out the chemicals that cause the inflammation that produces the pain. If you want a massage but don't want to spring for it, grab the nearest tennis ball and roll it around on the muscle with as much pressure as you can bear without wussing out.

Sip On Some Cherry Juice

Tart cherries contain an antioxidant compound called anthocyanin, which reduces inflammation. Shoot it like you mean it, or pour a few ounces into your Gatorade for an extra kick and a little muscle relief.

Before Your Next Workout

An hour before you head to the gym, have a little snack that contains both a complex protein and a complex carbohydrate to help fuel your muscles and prevent the onset of some exercise-induced pain.

Make sure you're well hydrated before your workout, and stay that way while you exercise by sipping on a sports drink (add some tart cherry juice!).

Drinking a couple cups of coffee before your workout has been shown to reduce pain by almost half, and it can kick up your endurance a notch, to boot.

Finally, make sure you stretch and warm up for at least five minutes before your workout, and cool down for another five afterwards.