Have you experienced sore muscles days after you exercise? Or, while you’re working out do your toes and legs cramp up? Sore muscles and cramps are signs that your muscles are adjusting to new or different activities.

The following tips will help you fight muscle soreness: 

  • Gradually increase how often, how hard, and how long you are active.
  • Wear comfortable socks and shoes that fit properly.
  • Drink plenty of water before, during, and after exercise.
  • In the case of “delay onset of muscle soreness” (DOMS), which occurs one, two or three days after activity, pain relief pills or creams, ice and a heating pad can help. 
  • Do some gentle activity to keep sore muscles moving. Being inactive will make your sore muscles worse.
  • If you’re concerned, talk to your primary care provider.

For muscle cramps:

  • Gently stretch the muscle and hold it until the cramp subsides.
  • Massage the cramp area.
  • If a cramp continues to hurt, put ice on the muscle for a few minutes.
  • Sometimes changing what you eat and drink can help. Drink plenty of water. Eat foods that are high in potassium such as bananas, cantaloupe, apricots, broccoli, brussels sprouts, sweet potatoes and milk.