Muscle Remedies Roundup

Sore muscles are common, and most dancers have tried and true routines for dealing with the discomfort.  However, if you are new to dance or are participating in a new style or level that leaves you more sore than usual, this guide can help you understand common remedies and choose what might work to help you feel better.

(Note: I am discussing the muscle soreness that often accompanies intense or new exercise.  Many of these remedies can also be used to treat chronic or old injuries.  New injuries or severe pains always warrant a trip to the doctor.  Always follow a doctor's advice on how to treat an injury.  I am not a doctor or medical professional.  I am an experienced dancer, and everything I'm saying is based on personal experience and research.)

Heat--Overused muscles tend to hurt more when they are cold, so applying heat promotes relaxation and can decrease pain.  If you are participating in a dance activity, perform gentle exercises and wear warm clothing to warm up your body.  In the evening or during your time off, soak in warm bath or cuddle up with a heating pad on the sore area.  (Note:  This remedy is for soreness only.  Injuries like sprains that result in pain and swelling are better treated with ice.  Always consult a doctor if you are not sure what to do.)

Epsom Salt--Epsom salt is magnesium sulfate, a chemical compound that promotes muscle health among other things.  It can be purchased in crystalline form as a bath salt or in liquid form as bubble bath.  Pouring some Epsom salt in your warm bath can really help relax muscles and relieve soreness. 

Massage/rolling out--Though it might sound painful, applying pressure to a sore muscle can help it feel better.  You can get a professional massage from a therapist or masseuse, or you can use your own hands or a massage tool to do it yourself.  Many dancers carry foam rollers, tennis balls, and other items to work on sore spots.  Foam rollers work well for backs, tennis and various other balls are good for feet and gluteal muscles, and massage sticks or handled rollers are best for legs.  Remember that you may need to apply deep pressure to get results, and it can get uncomfortable.  Massage should not cause severe pain, though, and you should always stop and consult a doctor if this is the case.

Topical Medication--There are many choices out there for topical pain relievers, and they come in various forms like creams and patches.  In general, these products produce a hot-then-cold sensation that relaxes muscles to reduce pain.  Creams tend to be most versatile (they can be used almost anywhere on the body), but results don't last too long, and they can be greasy or sticky.  Patches (which look like huge band-aids that have the topical medication in the adhesive that sticks to skin) are cleaner and better for longer periods of relief, but they often don't stick well to curved parts of the body or areas with hair (they usually work best on the back, thigh, or calf).

Oral Medication--Taking a dose of an oral pain reliever like Ibuprofen or Aleve can diminish your pain and help you feel better.  Different pain relievers contain different chemical formulas and are dispensed in different dosages, so it might take some time and doctor's advice to see what works best for you.  I recommend taking one dose of your preferred pain reliever as soon as you begin to feel sore (usually the night or morning after you do the new/difficult exercise), then trying other remedies if the pain continues.  Pain meds are there to help you get through soreness, but you should not depend on them to feel like your normal self. 

Acupuncture or Trigger Point--Sometimes soreness doesn't go away for a long time.  This may be because it has developed into a muscle spasm (the muscle has become stuck in the sore position and can't release).  Sometimes puncturing the muscle with a thin needle can give it the signal to relax.  It sounds scary, but it only hurts a tiny bit, and it can provide instantaneous relief.   A practitioner of Oriental medicine can perform acupuncture at a clinic, or a medical doctor or nurse can give you trigger point injections.  In either case, a slim needle will be inserted into the muscle to help it relax (in trigger point injections, a small amount of numbing medication is also introduced into the sore area).  These treatments can be expensive, and they should only be sought out if your soreness is severe and doesn't dissipate with other remedies.