Exercise is an important part of a healthy, active lifestyle. It improves your heart and lungs, and strengthens bones and muscles. However, exercise can cause muscle pain. This is common if you try a new exercise or increase your intensity. You may be using new muscles, straining, or tearing muscle fibers. These are signs that your muscles are trying to respond to this new exercise, growing and getting stronger.
The way to improve health
Your muscles may be sore right away. This is called acute soreness. You may feel them sore or tight about 12 hours after exercising. In some cases, the discomfort can peak after 48 to 72 hours. This is called late-onset myalgia. During this time, your muscles repair themselves and gain strength. Muscle pain may improve quickly or last a few days.
To help relieve muscle soreness, try:
- Gently stretch.
- muscle massage.
- Remaining.
- Ice helps reduce inflammation.
- Heat to help increase blood flow to your muscles. Even a warm bath or shower can help.
- Over-the-counter (OTC) pain relievers, such as nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (brand name: Advil).
- OTC creams and gels (brand names: IcyHot and Aspercreme) containing menthol or capsaicin may reduce muscle soreness.
Unfortunately, you cannot avoid muscle pain. That’s part of being stronger and healthier. There are several things you can do to help reduce pain levels.
- Warming.Studies show that warming up muscles before exercise can be better than stretching them. It wakes up your muscles by increasing blood flow to them. To warm up, do light versions of some exercises. These include jogging or slow cycling, jumping rope, or lifting light weights.
- Drink water.Water helps control body temperature, loosen joints, and transport nutrients for energy. Without water, your body will struggle to function at its peak. You may experience muscle cramps, fatigue, dizziness, or more severe symptoms.
- Limited rest.Wait about 48 hours before working the same muscle groups in the same way (at the same intensity or for a long time). Limited or lighter exercise for the same muscles can actually help. For example, if you have pain after a run, a light walk or bike ride for the next few days can help. Avoid complete rest and immobility.
- Use correct technique. Performing the exercises correctly helps protect you from muscle strain or injury. If you join a fitness or health club, ask a coach or instructor for help. They can show you the proper way to lift weights and use machines and equipment.
- Cool down.It is important to stretch after a workout. Your muscles are more relaxed and flexible when they are warm. Stretching also circulates blood away from the muscles and back to the heart to aid in recovery.
- Stay within your limits.You may want to push yourself, but remember to make slow progress with exercise. Over time, you can increase the weight you lift or the time you run. If you try to rise too soon, you could injure yourself.
Things to consider
Muscle pain is normal. They grow back strong and can work at a higher intensity for longer periods of time. However, be careful not to injure muscles, tendons, or joints. Pain closer to the joint can be a sign of a more serious injury.
If you think you have a muscle strain or sprain, try the RICE method.
- You may need to rest all or part of the wound. It will depend on how bad it is.
- Use an ice pack, take an ice bath, or get an ice massage. These can reduce swelling, pain, bruising, and muscle spasms. You can apply ice for up to 3 days after your injury.
- You can bandage the wound to reduce swelling and bruising. Bandage the wound for up to a week after injury.
- Raise your injury equal to or higher than your heart. This helps prevent swelling and reduce bruising. Keep it elevated for 2 to 3 hours per day, if possible.
Contact your doctor or seek care if:
- Your muscle soreness lasts more than a week.
- Your pain is unbearable and prevents you from moving.
- Your pain gets worse with exercise.
- Your pain causes dizziness or trouble breathing.
- You notice redness, swelling, or warmth in sore muscles.
- RICE treatments are not effective.
- You feel pain in a joint, on a bone, or in a tendon.