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What Should I Use For Sore Muscles?

Having sore muscles is a problem many people experience every single day for a variety of reasons, ranging from intense exercise to medical conditions.

It’s especially annoying if it’s a chronic pain problem that occurs on a frequent basis.

You don’t have to spend a lot of money on treatments.

Sore muscle pain management can be achieved with inexpensive solutions, including heat therapy and cold therapy.

There are also simple strategies you can implement to help PREVENT muscle pain. Here are a few ideas:

  • Dehydration can be a cause of muscle soreness. If you are working out a lot, or have a physically demanding job, make sure you stay hydrated. Try to carry water with you everywhere you go, if you can. If it’s not possible, make sure you drink plenty of water before doing any physical activity. When you are finished, drink even more water to rehydrate yourself.

  • Make sure you’re getting enough protein in your diet. It’s recommended that you have smaller doses of protein on a frequent basis rather than one large dose. If you are working out a lot, aim for about 20 grams for every two or three hours. Whey and white-meat poultry are excellent sources of protein.

  • Are you getting Omega-3 fatty acids in your diet? Eating more Omega-3 foods might not reduce your muscle pain overnight, but it may in time if you stick with it. Fish is perhaps the best source. You can find these fatty acids in everything from salmon to tuna. They are also found in fresh produce such as Brussels sprouts and parsley.

  • Bathing with Epsom salt is a good treatment for some people suffering from sore muscles. Pour a couple of cups of Epsom salt into tub filled with lukewarm water. Sit and soak for about fifteen minutes or so, up to three times a week. This treatment is NOT recommended for individuals with health conditions such as diabetes or high blood pressure.

  • Some form of heat therapy is usually ideal for fatigued muscles, although you should not leave a heating pad on for very long or keep it at a high temperature. A steady, warm temperature is better. Only use an ice compress if you are treating an actual injury. To prevent muscle soreness, use a flexible pack that is designed for mobility.

  • If your muscle pain IS caused by an injury, then you really might need to use an ice pack to reduce the swelling. Heat won’t help the inflammation and swelling at all. In fact, it might make it worse. However, some experts recommend alternating between cold and heat, starting with cold. There are some reusable pads that can be frozen OR heated up, depending on your specific needs.

Before attempting any type of alternative therapy, it’s always best to talk to your doctor and/or our senior physiotherapists first to make sure you it’s all right. Hopefully, you can find a pain management strategy that works for you so that you won’t have to worry so much about sore muscles interfering with your life!

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Phoenix Rehab Physio Services

Phoenix Rehab Group works with specialist physiotherapists and rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.


Patients who sustained injuries to their elbows, forearms, hands, wrists (sprains and fractures) and fingers, usually will benefit / require Hand Therapy to

  1. manage and decrease hand pains
  2. improve range of motion, strength and dexterity
  3. increase the function of their hand following injuries or post-operations

Commonly treated hand pain injuries includes


Clinical Pilates is a form of physical exercise that focuses on posture, core stability, balance, control, strength, flexibility and breathing.

It is a system of safe and effective exercises, which meet specific individual needs, to treat a wide range of injuries and conditions.

You may do Pilates as matwork or with the reformer or both, and every session will be customized 100% to your fitness, injury and tolerance.


  • Cupping TCM
  • Auricular Therapy TCM
  • Herbal TCM Medicine & Supplementation


Sports and deep tissue release massage helps to increase nutrient-rich blood flow to tired, tight and tense muscles to accelerate recovery and  shorten downtime / recovery period required.

It also prevents muscles from scar tissue micro-tears (and potential ruptures), and increases muscle performance. Having regular deep tissue and sports massage will keep your muscles healthy and fit with body/movement-confidence.

Read the benefits of regular deep tissue release therapy here.


All our allied health therapists and TCM physicians are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCMB).

See our entire team here with introductions and their specializations.

At the first session, our specialist physiotherapists will carry out a thorough assessment, helping them to select the most appropriate treatment to help you recover as well as provide treatment in the same session.

Follow up sessions are inline to provide expert treatment for your pain as well as prescribing specific exercises to reduce your risk of re-injury and giving you a long term solution.

do Tell Your Family, Friends And Colleagues About Us =)

We appreciate you as our valued clients and want you to know that the # 1 way we grow as a clinic / brand is through word of mouth referrals from valued patients like yourself.

We prefer not to rely on advertising - instead, we prefer and appreciate the goodwill and positive reinforcement from patients. When you have the chance, please tell your family, friends and physicians about the positive results and experience you have had in our physio clinics.

book an appointment today
(or check your pains / injuries)

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