What causes sore muscles? How can you treat muscle pain and joint pain? What are some tips to prevent soreness and aches? Find the answers to these questions and more in this comprehensive guide.

Understanding Sore Muscles

Sore muscles are a common experience, especially after periods of intense physical activity or exercise. These aches and pains are typically caused by microscopic tears in the muscle fibers and connective tissue, which can occur when you push your body beyond its normal routine.

The technical term for this type of soreness is “delayed onset muscle soreness” (DOMS), and it typically peaks within 48 hours of the activity that caused it. The good news is that the more you engage in the same type of physical activity, the less soreness you’ll experience, as your muscles and connective tissue adapt and strengthen.

Causes of Sore Muscles

There are several common causes of sore muscles:

• Engaging in a new or unfamiliar physical activity
• Suddenly increasing the intensity or duration of your workout
• Performing exercises that lengthen the muscles, like walking downhill or extending your arm during a bicep curl

These types of changes can lead to tiny injuries in the muscle fibers and connective tissue, resulting in the delayed onset of soreness and stiffness.

Treating Sore Muscles

When it comes to managing sore muscles, experts recommend using a combination of ice, heat, and over-the-counter pain relievers:

• Ice the sore area immediately after the activity to reduce inflammation
• Use heat later on to increase blood flow and promote healing
• Take acetaminophen or a nonsteroidal anti-inflammatory drug (NSAID) like ibuprofen or naproxen to ease discomfort

However, it’s important to be cautious with NSAIDs, as prolonged use can interfere with the muscle’s ability to repair itself.

Joint Pain vs. Muscle Pain

While sore muscles are a common result of physical activity, joint pain is often a sign of a more chronic condition like osteoarthritis. This inflammatory condition occurs when the cartilage that cushions the joints wears away, leading to pain, stiffness, and swelling.

Joint pain can also be caused by overuse or injury, such as tennis elbow or a knee injury related to a problem with a ligament or meniscus. Treatment for joint pain may require more intensive measures, such as physical therapy or even surgery in some cases.

Preventing Sore Muscles and Joint Pain

There are several strategies you can use to help prevent sore muscles and joint pain:

• Gradually increase the intensity and duration of your workouts, rather than suddenly ramping up your activity level
• Incorporate a proper warm-up and cool-down into your exercise routine
• Consider taking supplements like antioxidants or protein powder to support muscle recovery
• If you have a medical condition or are unsure about your health, consult with your doctor before starting a new exercise program

Maintaining a regular exercise routine and listening to your body can go a long way in preventing and managing muscle and joint pain.

The Importance of Movement

While it may be tempting to rest and avoid movement when dealing with sore muscles or joint pain, experts actually recommend the opposite. Regular, low-impact exercise can help nourish the joints and promote healing.

As Ethel Frese, PT, associate professor of physical therapy at St. Louis University, explains, “Our joints need to move to get nutrition.” Weight-bearing exercises, in particular, can help strengthen the muscles and connective tissue around the joints, providing support and reducing the impact of osteoarthritis and other conditions.

Seeking Medical Attention

In most cases, sore muscles and joint pain can be managed with home remedies and over-the-counter treatments. However, it’s important to seek medical attention if the pain is severe, persistent, or accompanied by other concerning symptoms.

Severe or prolonged muscle pain may be a sign of a more serious injury, and should be evaluated by a healthcare professional. Similarly, joint pain that doesn’t improve with rest and self-care may require a more comprehensive assessment and treatment plan.

Managing Muscle Pain, Soreness, and Aches

In this Article

You work hard all week, so when the weekend finally rolls around, you want to play just as hard. There’s nothing like a few rounds of golf, a hike in the mountains, or an intense workout at the gym to help you feel recharged.

But all of that exercise can cause soreness and stiffness that shows up a day or two later. Don’t get sidelined by muscle pain. Find out the causes and treatments so you can stay on your game.

What’s Causing My Sore Muscles?

It’s normal to have sore muscles after you work out, play sports, or even do housework, especially if:

• You did something you’re not used to, like running a marathon when you normally jog just a few miles.
• You suddenly kicked up your exercise intensity level or increased the length of your workout.
• You did unusual exercises that lengthen instead of shorten your muscle, like walking downhill or extending your arm during a bicep curl.

These changes to your exercise routine can lead to tiny injuries in your muscle fibers and connective tissue. About a day later, you’ll start to feel sore.

“We call that ‘delayed onset’ muscle soreness,” says Ethel Frese, PT, associate professor of physical therapy at St. Louis University. “It peaks within about 48 hours, and then it will gradually get better.”

The good news is that when you do the same activity again, your muscles will start to get used to it. “You will actually have no soreness or less soreness because now you’ve strengthened the muscle or connective tissue,” says Allan H. Goldfarb, PhD. He’s a professor and exercise physiologist at the University of North Carolina, Greensboro.

What’s Causing My Joint Pain?

When your joints feel sore and achy, that’s usually a sign of osteoarthritis. This inflammatory condition becomes more common as you get older. The cartilage that normally cushions the joints wears away, leaving the joints inflamed and painful.

Joint pain can also be caused by overuse or injury, for example, tennis elbow or a knee injury caused by problem with a ligament or meniscus. Ligaments are bands of tissue that connect bones in your body. A meniscus is a rubbery disc that cushions your knee.

Treating Sore Muscles and Joint Pain

One big question a lot of people have when they’re nursing sore muscles is whether to use heat or ice. Experts say indirect ice — an ice pack wrapped in a thin towel — is best for immediate relief.

“Heat will feel good while it’s on, but it’s not going to lessen the damage or make it go away anytime soon,” Frese says.

Goldfarb suggests you ice the sore area right after the activity to cut inflammation. Then use heat later to increase blood flow to the area. Heat also can help relieve joint pain.

If you get sore muscles once in a while, you can take acetaminophen or a nonsteroidal anti-inflammatory drug (NSAID) like aspirin, ibuprofen, or naproxen to help ease the discomfort. Just be cautious about using NSAIDs regularly. Long-term use can interfere with your muscle’s ability to repair itself, Goldfarb says.

Check with your doctor or pharmacist about any interactions these over-the-counter drugs may have with other medications you take. Also, you may need to avoid some medications if you have ulcers, kidney disease, liver disease, or other conditions.

Sometimes soothing sore muscles requires more than an ice pack or over-the-counter pain reliever. Muscle pain that comes on quickly and feels intense is a sign that you’ve injured yourself. Call your doctor if your pain is severe or lasts for more than a few days.

How Do I Prevent Sore Muscles and Joint Pain?

Experts used to recommend stretching before a workout to prevent sore muscles. But research shows that stretching ahead of time doesn’t do much to prevent soreness or injury. Frese says it’s better to get in a good warm-up before you exercise. Stretch later, when your muscles are already warm.

A couple of natural substances are touted for preventing sore muscles, including antioxidants like vitamin C. But check with your doctor before taking high doses of any vitamin. Serious exercisers might find relief from post-workout soreness by taking in some protein. A study of marines found that protein supplements helped sore muscles after intense exercise.

Ease Into Exercise and Check With Your Doctor

One of the best ways to prevent sore muscles is by easing your way into your exercise routine.

“Start off with lighter exercise and gradually build up,” Frese says.

If you have a medical condition or you’re unsure about your health, check with your doctor before starting an exercise program. They can help you find an exercise routine that’s safe and effective for you.

When you have joint pain, you may be tempted to curl up in bed. One of the best things you can do for your joints, though, is to exercise. “Our joints need to move to get nutrition,” Frese says. Weight-bearing exercises can help strengthen the muscles that support the joint. Just watch that you don’t exercise to the point of pain.

It also can help to work with a physical therapist, who can show you how to exercise safely and how to keep good posture so that you don’t get injured or worsen joint pain.

© 2010 WebMD, LLC. All rights reserved.

SOURCES:

Ethel Frese, PT, DPT, CCS, associate professor of physical therapy, St. Louis University. 

Allan H. Goldfarb, PhD, FACSM, professor, exercise physiologist, University of North Carolina, Greensboro. 

Anderson, J. Journal of Athletic Training, July-September 2005.

Connolly, D. Journal of Sports Medicine and Physical Fitness, September 2006.

Flakoll, P. Journal of Applied Physiology, March 2004.

Herbert, R. and de Noronha, M. Cochrane Database Systematic Reviews, 2007.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

Top Picks

Muscle pain after exercise

Diabetes mellitus

Lactic acidosis

Trauma

1911

03 March

Muscle pain: causes of occurrence, in what diseases it occurs, diagnosis and methods of treatment.

Definition

Muscle pain that occurs after physical exertion is called krepatura. Krepatura is a kind of indicator of stress on the muscles – the stronger the post-workout pain, the more stress the muscles experienced.

Varieties of muscle pain after exercise

There are several types of pain that occur after training:

• moderate post-training muscle pain – appears the next day after training, has a pulling character and increases with contraction or stretching of the corresponding muscle;
• delayed muscle pain – develops 2-3 days after training, has a strong aching character;
• traumatic muscle pain – occurs during exercise, immediately after or the next day, is acute and restrictive.

Possible causes of muscle pain after exercise

When muscles contract, they consume oxygen, which is necessary for their effective work – the more intense and more frequent the contractions, the more oxygen is required for muscle cells (myocytes).

If the muscles experience hypoxia (lack of oxygen), then another way of “extracting” energy is activated – anaerobic glycolysis.

Anaerobic glycolysis is the process of energy production by the cells of the body through various transformations of glucose with the release of adenosine triphosphate (ATP), occurring under anaerobic (oxygen-free) conditions. In other words, as a result of the breakdown of glucose, a certain amount of ATP molecules are released, which provide energy, and lactic acid (lactate), the excess of which leads to muscle soreness after exercise.

The content of lactate in the cells of a healthy person is from 0.6 to 1.3 mmol / l, according to this indicator, the quality and intensity of muscle oxygen saturation, the quality of carbohydrate metabolism are assessed. In some diseases accompanied by convulsions, lactate levels are higher than normal values.

Lactic acid is normally found in the cells of the liver, brain, muscles, heart and other organs.

In the liver, the process of reverse glycolysis takes place – a chain of chemical reactions, as a result of which glucose is obtained from lactic acid, which is used for further transformations with energy production.

Another cause of pain after exercise is muscle microtrauma. More often they occur in people who play sports irregularly. In an untrained person, myofibrils (the main contractile elements of muscles) of different lengths are present in muscle fibers – short and long. During eccentric exercises (when tense muscles lengthen under load), short myofibrils are torn.

What diseases can cause muscle pain

Lactic acid can accumulate not only in people involved in sports from time to time. The level of lactate increases with a number of diseases – such as diabetes, kidney damage, leukemia, sepsis, acute blood loss, etc.

A pathologically high level of lactic acid leads to the development of such a life-threatening condition as lactic acidosis, as a result of which the acidity of the body environment changes, which leads to dysfunction of all systems and organs at the cellular level.

Which doctors should I contact for muscle pain?

Before you start going to the gym or fitness center, it is advisable to undergo a preventive examination by
therapist and
cardiologist, to take a series of blood tests.

If any pathology is identified, the intensity of training, their volume, duration and frequency should be discussed with a fitness instructor or sports medicine doctor.

Diagnostics and examinations for muscle pain

As a rule, muscle pain after training goes away on its own. However, a preventive examination and research results will allow a trainer or fitness instructor to adjust individual training, preventing the development of muscle pain.

For the convenience of patients, the INVITRO laboratory has developed special examination complexes for men and women of different age groups (men over 25 years old, over 40 years old, over 50; women over 25 years old,
over 40 years old
older than 50), which include examinations by specialists and certain tests to assess the functioning of the body and identify the presence or risk of developing diseases of the bronchopulmonary, cardiovascular, endocrine and other systems.

What to do if you experience muscle pain after exercise?

The lack of trace elements in people involved in sports can cause malfunction of organ systems. There are a number of screening examinations that allow timely identification and replenishment of the level of missing substances.

Athletes, bodybuilders (correction of body composition)

Up to 2 business days

Available with home visit

5 125 RUB

Add to cart

Treatment of muscle pain after exercise

If muscle pain is caused only by an increase in the level of lactic acid after physical exertion, then to reduce its intensity, it is enough to follow a number of simple rules: This will restore blood supply to the muscles after training, and before training, smoothly reduce muscle oxygenation, which will lead to a decrease in the formation of lactic acid;

after training, you can take a hot bath (40 ° C), which contributes to peripheral vasodilation (vasodilation) and, accordingly, blood flow to the muscles and their increased blood supply. The recommended bath time is no more than 15 minutes. Hot baths are not recommended for patients with chronic diseases of the cardiovascular system and diabetes, so you must first consult with your doctor;

In chronic diseases (for example, diabetes mellitus, kidney pathology), the appearance of regular muscle pain may indicate a change in their course, so you should consult a doctor to determine a number of indicators of the biological environment of the body (blood, urine, etc.) and develop treatment tactics.

If bleeding is suspected (black loose stools, active nosebleeds, vomiting of “coffee grounds” or blood, hypotension – a drop in blood pressure, tachycardia – a rapid heartbeat), you should immediately seek medical help.

Sources:

1. European guidelines for the prevention of cardiovascular diseases in clinical practice (revised 2016) // Russian Journal of Cardiology, 2017, 6 (146): 7–85.
2. Rehabilitation and secondary prevention in patients with acute myocardial infarction with ST segment elevation // Russian Society for Cardiosomatic Rehabilitation and Secondary Prevention, Russian Society of Cardiology.
3. Clinical guidelines. Algorithms of specialized medical care for patients with diabetes mellitus // Diabetes mellitus. 2015;18(1S): 1-112. DOI: 10.14341/DM20151S1-112

IMPORTANT!

The information in this section should not be used for self-diagnosis or self-treatment. In case of pain or other exacerbation of the disease, only the attending physician should prescribe diagnostic tests. For diagnosis and proper treatment, you should contact your doctor.
For a correct assessment of the results of your analyzes in dynamics, it is preferable to do studies in the same laboratory, since different laboratories may use different research methods and units of measurement to perform the same analyzes.

How to get rid of muscle pain after training: 8 simple tips

Contents

• 1 How to get rid of muscle pain after training? Tips and tricks
  • 1. 1 Causes of pain
  • 1.2 How to prevent pain
  • 1.3 How to relieve pain after exercise
    • 1.3.1 1. Muscle stretching
    • 1.3.2 2. Massage
    • 1.3.3 3. Cold and hot compresses
    • 1.3.4 4. Rest and flexibility
  • 1.4 Taking water treatments
  • 1.5 Doing massage
  • 1.6 Applying cold or heat
  • 1.7 Drinking enough water
  • 1.8 Avoiding movements that cause pain sensations
  • 1.9 Warming up is the first step to reduce muscle soreness after exercise
    • 1.9.1 Doing a light warm-up
  • 1.10 Taking painkillers to relieve muscle pain after exercise
  • muscles after exercise
    • 1.11.1 Severe pain
    • 1.11.2 Swelling and redness
    • 1.11.3 Lose coordination
    • 1.11.4 Other unusual symptoms
  • 1.12 Related videos:
  • 1.13 Q&A:
    • • 1.13.0.1 Why do muscles hurt after a workout?
      • 1.13. 0.2 How to deal with sore muscles after exercise?
      • 1.13.0.3 How long does muscle pain last?
      • 1.13.0.4 Can I go to the gym if my muscles hurt?
      • 1.13.0.5 What should I do if my muscle pain persists for a long time?
      • 1.13.0.6 How can I prevent muscle pain after exercise?

How to deal with sore muscles after exercise: light exercise, massage, cold and heat application, and proper nutrition and rest – expert advice.

Exercise is an important part of a healthy lifestyle. Unfortunately, many people face the problem of sore muscles after intense workouts. The appearance of pain is associated with numerous factors and can be caused not only by excessive stress on the muscles. It can also be observed in people who do not exercise regularly, but have made an unusual effort for themselves.

However, do not panic – muscle pain after training is normal. To successfully deal with this problem, it is important to understand how to avoid its occurrence and how to properly treat if a nuisance occurs.

This article will help you learn all about the causes and treatments for muscle pain after sports. She will talk about how muscles and pain are connected, how to avoid the onset of pain and how to properly treat if they do appear.

Causes of pain

Muscle pain after exercise can be caused by several reasons. One of them is the damage to muscle fibers that occurs with any physical activity. Also, pain can occur due to insufficient warming up of the muscles before training.

Some athletes may experience pain due to improper exercise technique. In this case, it usually increases during the exercise and may last after the workout. It should also be borne in mind that pain can be caused by muscle overstrain, which manifests itself when training is too intense.

• Damage to muscle fibers is a common cause of pain after other intense physical activity.
• Insufficient muscle warm-up is another cause of muscle pain after exercise.
• Wrong exercise technique – often the main cause of pain the next day after training.
• Muscle Overexertion – Excessive intensity of exercise can lead to muscle soreness and pain.

The mechanism of pain formation after exercise is quite complex and depends on many factors, so you should take into account the characteristics of your body and the correct selection of training in order to avoid the occurrence of unwanted symptoms.

How to prevent soreness

To avoid sore muscles after a workout, it is recommended to start with a good warm-up. Stretching your muscles before exercise can reduce the risk of injury and relieve pain.

It is also important to give your body time to recover. Tired and damaged muscles need time to recover and renew themselves. Therefore, plan your workouts so that the muscles have enough time to recover.

Pay attention to your diet, as proper nutrition also plays an important role in preventing muscle pain. Make sure you are eating enough protein and carbohydrates so that your body can recover effectively from your workouts.

Also, don’t forget to stay hydrated. Water helps to remove toxins from the body and increases muscle volume. Drink enough water during and after exercise.

As a result, in order to prevent pain, it is necessary to monitor how you exercise, rest, eat and moisturize your body.

How to relieve pain after training

1. Stretching the muscles

After training, many people forget the importance of stretching the muscles, which allows them to relax and calm down. Try to stretch your muscles a little longer than usual to increase blood flow and reduce pain. Remember that the stretch should be soft, without sudden movements.

2. Massage

Massage is good for relaxing muscles and reducing pain. You can use a massage ball, roller or special massage devices. Remember to massage the loaded muscles, not the bones or joints.

3. Cold and hot compresses

A cold compress is good for reducing swelling and inflammation, while a hot compress relaxes and relieves muscle pain. You can use ice packs wrapped in paper towels or hot baths or showers.

4. Rest and flexibility

When we play sports, all the muscles of the body are loaded. After finishing your workout, don’t forget to give your body time to rest so that your muscles fully recover. Also, try to make flexibility to reduce the risk of muscle and ligament damage in the future.

1. Follow these post-workout tips to help relieve pain and reduce the risk of future injury.
2. Also remember to drink enough water to avoid muscle dehydration.

Take a water treatment

If your muscles hurt after a workout, take a water treatment. Bathing in a bath infused with essential oils such as lavender or eucalyptus can help reduce pain and relax your muscles.

You can also shower with the massage head to gently massage your muscles and improve blood circulation. Use warm water to relieve spasms and relieve pain. But do not forget about a cold shower after a hot one to speed up muscle recovery and avoid swelling.

• Bathe in water at a temperature of 37-38 degrees
• Add essential oils to the water to improve the effect
• Use a massage head in the shower
• Start and end your water treatments with a contrast shower to warm up and cool down your muscles

900 29

The efficient way to relieve muscle pain is to take water procedures.

Massage

Post-workout massage will help speed up muscle regeneration and reduce pain. Start by slowly and lightly stroking the muscles, moving from the limbs to the heart.

If you are not sure about your massage skills, it is recommended to consult a specialist. The massage therapist will be able to identify problem areas and conduct appropriate techniques.

• Pay attention to the pressure when massaging, do not press too hard.
• Relax your muscles before starting the massage. Use warm compresses or a hot bath to improve circulation and relax your muscles.
• Massage for 10-15 minutes per muscle group. Remember to stop if you experience pain.

Massaging your back after a workout can also help relieve muscle tension. Apply gentle acupressure techniques to relieve back pain.

Applying cold or heat

If you experience muscle soreness after a workout, the most effective way to relieve pain is to apply cold or heat. Both methods can help reduce swelling and speed up muscle recovery.

Cold

To apply cold, use an ice gel pad or simply wet a towel with cold water and apply to sore muscles for 20-30 minutes. This will help reduce swelling and reduce inflammation. You can also take a cold shower or soak your feet in cold water for a few minutes.

Heat

If you are stuck in the office for a long time, then warm up your muscles with a heating pad or heated towel for 20-30 minutes. You can also take a hot bath or visit the sauna. The main thing is not to overheat the muscles or use heat immediately after training, when the muscles are still loaded and at risk of damage.

Choose cold or warm depending on your feelings and individual characteristics of the organism. In some cases, cold and heat should be used alternately for maximum effect.

Drinking enough water

One of the most important factors in training is drinking enough water. Indeed, during physical exertion, fluid loss in the body is very high. In this case, the muscles can begin to hurt and contract.

To avoid sore muscles after training, it is important to drink about 2-3 liters of water per day. If desired, you can add lemon juice to the water, which will help improve metabolism and immediately burn excess fatty tissue in the body.

Don’t forget that drinking enough water has not only benefits for the body, but also helps to avoid muscle soreness, which can interfere with the training process and lead to injuries.

Avoiding movements that cause pain

One of the main problems with exercise is muscle soreness after exercise, which can last for several days. In such cases, it is important to correctly assess your capabilities and avoid movements that cause pain.

During training, gradually increase the load so that the muscles can get used to it. If during the training the muscles begin to hurt, you must immediately stop the exercise or reduce the load.

It is important to remember that you can not load those muscles that are just starting to get used to the load. It is better to do fewer repetitions, but with maximum accuracy and control over movements.

If the pain persists for a long time, it is better to contact a specialist who will help you choose the right training plan and give recommendations on strengthening muscle tissue.

• Bottom line: choose exercises that most effectively affect the desired muscle groups and avoid training those muscles that are not yet accustomed to the load.

Warming up is the first step to reduce muscle soreness after a workout

Doing a light warm up

After a workout, many people may experience muscle soreness. However, there are a number of ways to reduce pain and reduce inflammation. One such method is to warm up before and after a workout.

At first, the warm-up may seem useless or even stupid. But in fact, it will help expand blood vessels, increase blood flow and reduce the risk of injury during exercise. In addition, warming up after a workout will help relax the muscles, which in turn will reduce pain.

• How to warm up?
  • – Start with light exercises that won’t cause muscle soreness.
  • – Work each muscle group in turn, stretching them for 10-15 seconds.
  • – Use stretching and light cardio to increase blood flow.
• Why do you need a warm-up?
  • – Warming up will help reduce the risk of injury and soreness after exercise.
  • – Stretching the muscles after a workout will reduce the possible pain caused by the inflammatory process in the body.
  • – Warming up will help speed up post-workout recovery and improve the overall quality of your workout.

Thus, warming up before and after training will help reduce pain and increase the effectiveness of training. Do not forget about it to get the maximum result and avoid injury!

Taking Pain Relief for Post-Workout Muscle Soreness

Post-workout muscle pain can interfere with your physical activity and damage your muscles in the long run. Pain medications can be taken to reduce pain.

Do not overuse analgesics because they will not treat future muscle damage and will not improve your fitness. Best of all, see a specialist to help you properly stretch and unblock your body after your workout, preventing pain and muscle damage in the future.

When to See a Doctor for Post-Workout Muscle Soreness

Severe Pain

If you experience very severe muscle pain after a workout that doesn’t go away even after a few days, it could indicate a serious health problem. In this case, you should not wait and hope that the pain will go away on its own – a minor injury can lead to more serious complications.

Swelling and redness

If you notice swelling and redness at the site of pain, this may indicate an inflammatory process in the body. You may have injured a muscle or tendon and bacteria got into the area, causing inflammation. In this case, consult a doctor – he will prescribe the appropriate treatment.

Losing coordination

If especially severe muscle pain after a workout is accompanied by loss of coordination, this is an important signal. Perhaps you have damaged the nerves or muscles that are responsible for certain parts of the brain. In this case, contact your doctor as soon as possible.

Other unusual symptoms

If you have any other unusual symptoms combined with muscle pain, do not delay visiting your doctor. For example, if you notice rashes on your body or feel weak in your legs, this may indicate serious health problems. The sooner you see a doctor, the more effective the treatment will be.

Related videos:

Q&A:

Why do muscles hurt after a workout?

During physical exertion, muscle fibers are microtraumatized, which causes an inflammatory reaction. This leads to a feeling of pain and tension in the muscles. This is a normal process and is the body’s natural response to exercise.

How to deal with sore muscles after exercise?

The best way to deal with muscle disease is to rest. However, if you still want to exercise, then you should do a warm-up to warm up your muscles. The more blood you have, the faster you will wean yourself from pain.

How long does muscle pain last?

The duration of muscle pain can vary. Depending on the intensity of the training, age, physical condition and other factors, it can last from several hours to several days.