You might think that the pain you feel after exercising is a “good pain,” as it reminds you that you’re working hard to stay fit. The problem is that even “good pain” is uncomfortable and can interfere with your daily activities.
Why do we feel pain after exercising?
The sensation of pain and stiffness you feel 24 hours (or more) after exercising is known as delayed onset muscle soreness (DOMS). It results from injury to muscle fibers caused by overexertion or new exercises. The small tears signal the immune system to release white blood cells to start the repair process.
Natural treatments for muscle pain
Rest
In cases of temporary muscle pain without much inflammation, resting the injured area for a few days can help prevent further injury. Muscle pain is considered your body’s way of telling you that you need rest. Taking a short break from exercise gives your muscles time to recover.
Cold-Heat Therapy
Use an ice pack during the first 72 hours after an activity that causes muscle pain. Cold has analgesic properties that will help relieve discomfort.
Later, apply heat to the muscles to warm them before activity, then apply ice again to cool them if they feel uncomfortable.
Over-the-Counter Pain Relievers
When rest and ice aren’t enough to relieve muscle pain, you might want to take pain medication. These medications alone or combined can provide effective pain relief.
- Ibuprofen (Advil) and acetylsalicylic acid (aspirin) have anti-inflammatory properties that may be effective in relieving or even preventing muscle pain.
- Acetaminophen (Tylenol) is not an anti-inflammatory drug but has pain-relieving properties. It has fewer gastrointestinal side effects than ibuprofen and aspirin and is considered safer for older adults or those with intestinal issues.
- Typical pain treatments applied directly to the skin can relieve discomfort and pain. These gels and creams often contain ingredients like menthol, methyl salicylate, and capsaicin to soothe muscles from the outside in. They can reduce the risk of side effects related to some oral medications, but you should still be cautious when applying them and avoid use if your skin has wounds or irritation.
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