Stretch yourself! Muscles tend to shorten and tighten with overuse. You can help avoid stiffness and tightness by periodically stretching the muscle in the opposing direction. Be careful not to stretch the muscle too far or to use bouncing motions. Also be sure the muscle is warmed up 3-5 minutes before stretching it.

Put it in ice. During the first 24 hours after overworking a muscle, apply an ice pack to the affected area. Apply the ice no more than once every hour for no more than 20 minutes at a time. Ice constricts blood vessels in the area and minimized fluid loss in the surrounding tissues that causes swelling and pain. After the first 24 hours the chance of swelling subsides and heat is the preferred treatment. Heat increases blood flow to the area and promotes healing. Apply a heating pad at home, or at work you can apply any of the commercially available ointments such as "Ben Gay" or "Icy Hot."

Of course, severe, disabling pain or tenderness that does not go away after a reasonable period of conservative self-treament should be seen by a physician. But following the simple methods used by athletes as mentioned above can help you get new muscles in shape and prevent injury.