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You went over board at the gym or on the links yesterday, and today you can barely move. Oops. Any time you exercise a muscle, it stretches. But putting too much strain on it causes tiny tears in the muscle and leads to inflammation a day or two later, says exercise scientist Priscilla Clarkson of the University of Massachusetts, Amherst. The best advice is to avoid muscle strain in the first place, but if you're in pain, these tactics may offer some relief:

OTC pain relievers. Anti-inflammatory drugs like ibuprofen reduce muscle swelling and may alleviate soreness. Surprisingly, a study of marathon runners found that long-acting acetaminophen relieved pain, too, even though it's not an anti-inflammatory.

Hot and cold. Some research suggests that placing ice on sore muscles may help. A hot bath works too. Any relief is only temporary, but it might make you feel better, says Clarkson.

Keep at it. Don’t stop exercising when your muscles are stiff but take it easy, and avoid the moves that got you in this painful position. Light exercise (stretching, walking) helps alleviate stiffness without taxing the healing muscle.