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Eight ways to relieve muscle pain after exercise

Muscle pain after exercise is a common reaction among trainees. When your muscles are working hard, they will naturally feel a little fatigued afterwards, and will eventually get stronger once your body has properly recovered.
In this article, we will explain how to get rid of muscle pain after exercise.

Why do our muscles hurt after exercise?

How long should muscle pain last after exercise?

How to get rid of muscle pain after exercise

Why do our muscles hurt after exercise?

Fatigue and muscle pain are more likely to occur after physical activity that is different from usual. This may be because

- Exercising more than usual.

- Do higher intensity exercises.

- Introducing new exercises into the routine.

After intense physical activity, your body begins the process of repairing muscle damage.

It is the repair process that increases the strength and thickness of injured muscle fibres, resulting in our muscles becoming stronger.

As you continue exercising, you will notice that your muscles will not ache.

How long is it supposed to last the mom Muscles after exercise?

Muscle pain that occurs after strenuous exercise usually subsides between 24 to 48 hours of rest. But if muscle pain does not go away after a few days of rest or even becomes more severe, it may be a sign that you have suffered a serious muscle injury.

Things you can do to relieve the mom Muscles after the training

Drinking water

Hydration helps prevent muscle pain by lubricating your joints, managing body temperature, and transporting nutrients to cells. Always keep a water bottle with you during exercise to reduce serious symptoms caused by exercise


Sports massage helps relax very tense muscles and soothe muscle pain.
It is recommended to use a tool called a foam roller - massage using foam rollers may help increase the range of motion in these areas, reducing muscle pain after exercise.

If rollers are not available, we can use tennis balls

Bathing with hot water

A hot bath helps relax your body and makes you fall asleep faster.

This happens because hot water increases the body temperature and helps relax the muscles, so a warm water bath for 20 minutes in the bathtub relieves muscle pain.

enough sleep

When you suffer from body pain, you need to get enough rest and sleep.
Getting enough sleep after a tough workout can give your muscles the time they need to repair themselves

Don't stop moving.

Studies have shown that simple movement used by painful muscles reduces the time it takes for the muscle to recover from its pain. But it's important to give the muscles a chance to heal at the same time so don't overexert yourself.

Simple exercises help sore muscles get blood flow to them, help them get rid of toxins faster, and keep them from stiffening.

Make sure to warm up .

An important part of protecting your muscles is making sure they are ready for exercise and different movements before you start exercising

. Make time for several minutes of warm-up before each exercise.

Progress slowly into a new exercise program. Going from 0 to 60 does your muscles no good. Giving them time to adjust can help reduce the severity of your pain. When starting a new exercise or when increasing its intensity, just be sure to do it slowly and gradually over several days or weeks.

Topical analgesics

There is no need to endure pain without treating it. It may hinder your progress and affect your motivation to return to exercise the next day.

Use a pain relief cream or gel to help soothe muscle pain, relieve pain from sprains, muscle strains or strains, and even relieve some pain from an injury after the first time. This pain relief treatment helps relieve stiffness and inflammation, giving you fast-acting relief from post-exercise pain.

Topical analgesics that contain menthol are among the most prominent types used to relieve muscle pain after exercise

Eat foods that relieve muscle pain

One of the most important elements in relieving muscle pain after exercise is food.
Your diet must have enough protein to rebuild damaged muscle fibers. In addition, it should contain a good source of carbohydrates, to allow you to replenish your energy stores. In general, our food must contain all the nutrients necessary for the body to function, and contain “anti-inflammatory” foods.

Rich in antioxidants and polyphenols
By feeding your muscles with the nutrients they need to repair and regrow stronger, this can speed up the recovery process.

Sour cherry juice

Tart cherry juice is full of antioxidants and anti-inflammatory compounds.


It has a major role in relieving and relieving pain resulting from joint and muscle pain. It contains anti-inflammatory properties that make it able to significantly reduce the feeling of pain.


It contains antioxidants and anti-inflammatory agents, so eating it is a great option to reduce the severity of pain and reduce the feeling of joint and muscle pain.

- salmon

Because it contains Omega-3, this makes it a good food that contributes greatly to relieving joint and muscle pain. It also contains anti-inflammatory properties, so eating it is very important for the body.

olive oil

It contains a substance that prevents joints from rubbing against each other, and protects cartilage from corrosion. It is rich in antioxidants and anti-inflammatory, so eating it is a good way to contribute to reducing the severity of pain.

Epsom salt

An Epsom salt bath or magnesium sulfate is one of the best ways to soothe muscle pain, as magnesium helps reduce muscle inflammation, and helps the body expel toxins such as carbon dioxide, which also helps relieve inflammation and acute pain.

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