What can cause sore muscles?

There may be several causes of sore muscles. Some of the more common reasons may include a strain, caused by overstretching or tearing a muscle (sometimes called a pulled muscle). Muscles strains are most common in the feet, legs or back. Other reasons for sore muscles include muscles tension caused by stress and muscle pain after strenuous exercise (known as “delayed onset muscle soreness” or DOMS).

Heat or Cold: Which Is better for Sore Muscles?

Hot and cold therapy have been used for many years and are both helpful for relieving pain and to reduce swelling from injuries or for recovery. 

Summary of the different uses for Heat and Cold therapy:

 

What does it do?: 

Uses: 

Avoid: 

Heat 

Increases blood flow, oxygen uptake and tissue healing.  

Decreases joint stiffness and muscle spasm.  

Helps to stretch connective tissue like tendons, relaxes muscles and relieves inflammation.  

Aching muscles from over-exertion (DOMS),  

decreases muscle pain cramping and spasms.  

Use within 48 hours for DOMS and lower back pain from muscle spasms. 

Not suitable for use within 48 hours on a new injury as it can increase blood flow to the injured site (back pain is the exception). 

Don’t use on areas where you have impaired sensation as this can cause burns. 

Cold 

Cold numbs the area and pain, and prevents stiffness. It decreases swelling, contracts blood vessels and blocks nerve signals to the joints. 

Should be used during the first few hours or day after an injury,to help prevent or reduce inflammation, pain and spasm.   

Cold therapy is a primary choice for DOMS pain relief over 48 hours after exercise. 

Applying ice during the rehabilitation phase can help with movement by reducing pain and spasm. 

Don’t use ice on the left shoulder if you have a heart condition and don’t use it on the front or side of the neck. Ice can have a longer lasting effect on circulation and pain than heat. 

How to use cold therapy

For immediate use, ice should be applied using an ice pack (or a bag of frozen vegetables wrapped in a tea towel) within 5 to 10 minutes of injury for up to 20 minutes, repeated every 2 to 3 hours for 24 to 48 hours. 

Ice can burn the skin - make sure you do not apply it directly to skin. 

How to use heat therapy

Heat can be applied to a painful area, by using a heat pack or hot water bottle wrapped in a tea towel. Take care by only using gentle warmth to avoid burns or scalds and check the skin regularly whilst applying heat. 

Another way to soothe and relax sore muscles is to take a warm bath or shower. 

What Else Can You do to Relieve Sore Muscles? 

While a heat and cold can be very helpful, you may want to use it alongside other strategies, such as: 

  1. A painkiller that can be applied to the skin (also called a topical painkiller) to help bring down swelling, such as a gel or medicated plaster.You can try Nurofen Maximum Strength 10% Gel, or a pain-relief plaster such as Nurofen Joint & Muscular Pain Relief 200mg Medicated Plaster. One plaster provides pain relief for up to 24 hours and is easy to apply.  
  2. A painkiller with anti-inflammatory properties such as ibuprofen, may help to relieve back pain or strains and sprains.Paracetamol can also be used for strains or sprains. Nurofen Express 200mg Liquid Capsules contains ibuprofen and can provide up to 8 hours of pain relief when taken as a 400mg dosage. 

The best approach will vary, depending on your injury, so seek advice from your GP, pharmacist, or physiotherapist on the right strategy for your pain. 

FAQs

Is a Warm Bath Good for Sore Muscles?

Yes. A warm bath or shower not only helps to soothe sore muscles, but it can also help you relax.

What's Better for Sore Muscles – the Hot or Cold?

If you have sore muscles from a recent injury, cold therapy such as ice wrapped in a tea towel may be preferable. It can reduce inflammation and muscle soreness., A hot bath will help to ease sore muscles from over–exertion, cramping or spasms.

How should I use heat for Sore Muscle Relief?

To relieve sore muscles, you could apply a heat pack or hot water bottle wrapped in a tea towel, or take a warm bath or shower. When applying a heat, check the skin regularly to avoid burns.