Muscle Pain After Exercise and How to Relieve It

Muscle pain after exercise is common. Although actually not dangerous, these complaints sometimes raise fears of serious injury. Muscle soreness after exercise is usually experienced by people who exercise after a period of not doing it, have recently increased the intensity of exercise, or tried a new type of exercise. You can also use natural supplements for pain relief.

In medical terms, muscle pain and stiffness that appears after exercise is called delayed onset muscle soreness or DOMS. This muscle pain usually appears within 24-48 hours after exercising with a high enough intensity, such as jogging, aerobics, or lifting weights. This condition can cause complaints of mild to severe muscle pain, muscle stiffness, aches, slight swelling of the muscles, and a temporary decrease in muscle strength. If the muscles are rested, complaints of pain and stiffness will usually get better faster.

After a physical activity or strenuous exercise, DOMS can occur when the body’s muscle tissue tries to adapt by repairing and increasing muscle tissue mass. This reaction is actually a normal thing to happen. Although the exact mechanism is not known, several studies have concluded that DOMS can result from:

Lactic acid buildup as a result of muscle metabolism Minor injury to the muscles Damage to connective tissue and muscles Inflammation of the muscles Changes in electrolyte and enzyme levels in muscles

People who rarely warm-up or don’t warm up properly before exercising have a higher risk of developing DOMS. When DOMS occurs, there are several things that can be done to alleviate this complaint, namely by:

Gently massage Light and gentle massage of the affected areas of the body has been shown to increase blood flow and stimulate the nerves, thereby reducing pain and muscle swelling.

Cold or warm compress If new pain appears and there is a slight swelling of the muscles, you can apply a cold compress for 10-15 minutes. To do this, wrap an ice cube in a cloth or towel, then attach it to the sore and swollen muscles. After the pain has subsided and there is no swelling, you can speed up the recovery with a warm compress for 10-15 minutes. Warm baths can also help relieve pain from DOMS.