Summer is full of physical activities. And much of it is pushed to the weekend, when we’re finally free to be outside, without the usual weekday responsibilities. But that also means that some of us hit it too hard. Sure, you might feel invigorated the day of, but the next day? That’s a whole other story. Here’s how to treat the aches and pains that might follow you into next week.
Take ibuprofen, which has actually been shown to decrease muscle soreness. But follow the recommended doses. Taking more will not alleviate your aches better or faster.
Ice the muscles with a cold compress for 30 minutes every two hours.
Soak in a hot bath (with some epsom salt if you’ve got it). The warmth improves circulation, sending more oxygen- and nutrient-rich blood to the rescue of your aching muscles.
Loosen up tightness and work out muscle kinks with a foam roller. Lie down with your sore area against the tube and roll back and forth while focusing on trying to relax the muscle.
Sprained Wrist or Ankle
Take an anti-inflammatory painkiller (like Advil, Aleve or Motrin).
Elevate the injured limb over your heart (on a pillow or the back of a chair) as often as you can.
Ice the area with a cold compress for 20-30 minutes every three to four hours for two to three days, or until the pain goes away.
If the pain persists, compress the sprain with a bandage and see your doctor.
Treat the wound with an antibiotic ointment and if it’s still bleeding, bandage it. Most scrapes will scab over, which protects the tissue from further injury or infection. Leave it be and new skin forms underneath quicker. If the scab breaks, treat the wound again and let the healing process start over.