You might think the pain you feel after exercising is a “good pain,” as it reminds you that you are 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 later (or more) after exercising is known as delayed onset muscle soreness (DOMS) and results from injury to muscle fibers caused by overexertion or new exercise. The small tears signal the immune system to release white blood cells to start the repair process.
Natural treatments for muscle pain
Rest
In the case 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 a break. Taking a short pause from exercise will give your muscles time to recover.
Cold-hot 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, and then reapply ice to cool them if they feel uncomfortable.
Over-the-counter pain relievers
When rest and ice are not enough to ease muscle pain, you may 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 can be effective in relieving or even preventing muscle pain.
- Acetaminophen (Tylenol) is not an anti-inflammatory drug but has pain-relieving properties. This medication has fewer gastrointestinal side effects than ibuprofen and aspirin and is considered safer for older adults or those with intestinal problems.
- Typical pain treatments are applied directly to the skin to relieve discomfort and pain. These gels and creams often contain ingredients such as menthol, methyl salicylate, and capsaicin to relieve 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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