Most low grade muscle strains are easily treated at home. The first step is to do no more harm. Don’t place the muscle under more strain by continuing the activities that irritated it in the first place. While resting the damaged muscle is recommended, some people find that continuing to move can help relieve muscle tightness. Light exercise like walking is a good way to keep muscles activated without overloading them. It also boosts circulation which can assist with reducing inflammation.
Heat and ice
Ice, heat or a bit of both can help to relieve your aches and pains. Using heat – such as warm bean bag, hot water bottle or a hot bath – can help to ease muscle tension, relax tight muscles, sooth stiffness and improve flexibility by improving circulation. Heat is best for muscle soreness while ice is for injuries. Use an ice pack on an injury that has just happened to reduce pain and swelling.
Gently stretching your muscles for about 10 minutes after a workout can help prevent as well as relieve sore muscles. Don’t force your stretches as this can irritate your muscles. Hold your position until you feel some tension but not pain. Keep the position for about 30 to 60 seconds for the best benefit.
Rubs and massage
Gently rubbing or massaging your strained muscles with a warming balm or massage oil can help to loosen them. Don’t overdo it. A few minutes of gentle rubbing once or twice a day is enough. Look for massage balms that contain essential oils known for their pain-relieving and anti-inflammatory strengths.
Use a formulation like Leopard balm that contains the ideal amounts of the best essential oils for relieving tight, sore muscles. Leopard pain balm contains all nine essential oils to give you the benefits of the best essential oils for soothing sore muscles. Gently rub or massage Leopard balm onto your affected muscles after your bath or shower.