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5 Tips to Reduce Muscle Tension and Soreness

Muscle tension and soreness may occur from exercise, sports, lifting heavy objects, chronic pain or simply when your muscles stay in a contracted position for a long period of time. This feeling of tension and soreness often leads to pain, discomfort, cramping or stiffness. Although muscle tension and soreness may go away on its own, there are many things you can do to help speed up the process and make the pain more manageable.

If these tips do not help, make sure to contact your doctor for help. Muscle tension and soreness can be linked to conditions such as fibromyalgia, chronic fatigue syndrome, arthritis or other chronic conditions.

1. Stretch Before and After Physical Activity

It's always recommended that you warm up before engaging in physical activity. Warming up can be as simple as doing a few common stretches such as swinging your legs and arms, and walking lunges. The goal is to warm up your muscles, preparing your body for movement while reducing muscle tension or soreness following the workout1.

Stretching is one of the best things to do following a workout, but often the most forgotten. After intense physical activity, stretching is a way to loosen the muscles and joints to relieve tension, soreness and to give you a better range of motion. There are many different stretches you can do to help you feel pain-free before, during and after your workout.

reduce muscle tension and soreness

2. Hydrate, Hydrate, Hydrate!

When your body produces sweat, your body is also losing water. Without water, your muscles can become inflamed making them feel tense and sore. Following a workout, inflammation is one of the main causes of muscle soreness, which can make it harder for your body recover. Drinking water before, during and after a workout helps to prevent cramping and decreases the likelihood of inflammation after exercise1.

reduce muscle tension and soreness

3. Take an Ice Bath

You may have heard of athletes who take ice baths after a sports game or difficult workout. That's because a ten-minute soak in an ice bath can help reduce muscle tension and soreness1. People experiencing pain with muscle tension or soreness should take advantage of this technique as the cold water lowers the temperature of damaged tissue, constricts blood vessels, numbs nerve endings, brings down your heart rate and increases your circulation, minimizing inflammation2.

4. Don't Stop Moving

Just because your muscles feel tense and sore, that doesn't mean you should stop moving. If you avoid using these muscles it will only make them feel more tight and sore3. Now, this doesn't mean go back to doing the same difficult workout the following day; it means do something that gets your body moving without overexerting the same muscles. Some examples include, biking, walking or yoga.

reduce muscle tension and soreness

5. Use the Pain Therapy System Pro

It is often recommended to get a massage when you experience muscle tension or soreness. However, the masseuse may not understand the severity or direct location of the pain you're experiencing. That's why using Dr. HO'S Pain Therapy System Pro is the best way for you to target specific areas of pain while choosing the intensity of the stimulation to help with muscle soreness and tension.

The Pain Therapy System Pro uses a combination of both TENS therapy (Transcutaneous Electrical Nerve Stimulation) and EMS (Electrical Muscle Stimulation). The EMS targets the muscles directly, helping them contract and release, improving circulation in the body and transporting oxygen and other nutrients to the muscles. While the TENS Therapy targets the nerves and provides a safe, gentle electrical stimulation that disrupts pain receptors from reaching the brain.

Why choose between TENS and EMS when you can choose both with the Pain Therapy System Pro? By incorporating the Pain Therapy System Pro following physical activity, or when experiencing slight muscle tension or soreness, you can embrace a drug-free, non-invasive solution to speed up workout recovery from the comfort of your own home.

muscle tension and soreness

If these tips helped and you were able to cure your muscle tension and soreness, don't forget there are ways to prevent this from occurring again4:

  • Practice good posture
  • Make sure furniture at home and work has good ergonomic support
  • Take breaks and walk around regularly
  • Practice a healthy diet
  • Use TENS therapy or massages regularly
  • Hydrate regularly

Learn More About How Dr. HO's Pain Therapy System Can Help You Live Pain Free Today:

  1. What Is the Difference between EMS and TENS Therapy?
  2. What is the Pain Therapy System Pro?
  3. TENS vs EMS for Muscle Building and Recovery
  4. The Best Post-Workout Muscle Recovery Machine
  5. What is The Pain Therapy System?
  6. What is a TENS Machine?
  7. How Do TENS Machines Work?
  8. TENS Machine: This is Everything You Need to Know
  9. Can TENS Machines Help with Muscle Recovery Post Workout?
  10. How to Use TENS for Muscle Recovery
  11. What Does a TENS Unit Do For Muscles?
  12. DR-HO's TENS Buyer's Guide: An Introduction to TENS Therapy
  13. How to Choose a TENS Machine
  14. 6 Things to Do After a Workout



  1. Everyday Health, Quick Fixes for Sore Muscles
  2. Fitness PeakWhy a Cold Shower May Be More Beneficial for Health than a Warm One
  3. HealthLine, Everything You Need to Know About Muscle Stiffness
  4. HealthLine, What You Need to Know about Muscle Aches and Pains
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