Some muscle soreness after activities is normal as long as it is not an intense ache and does not last longer than a few days. Here are a couple of easy ways to help reduce muscle aches and pains: · Ice is the best choice for injured muscles. Use ice packs with at least one towel layer between the pack and your body. Without lying on top of the ice, gently rest it on the affected area for no more than fifteen minutes. This treatment can be repeated every two hours as needed.