It is an alarming sign from the body if one is experiencing pain after a workout, for a prolonged period of time. In today’s article, we will look at tips to follow after a daily workout routine, to overcome injuries and home remedies to deal with post-workout pain.

Experiencing sore muscles, for example, having pain and fatigue at the shin of the tibia, ankle pain, calf pain, or upper arm pain, after an intense workout or rigorous exercise routine is normal. Having body pain or sore muscles after trying out a new workout routine, or after having recently joined any sports activities or working out after a long period of time is all normal. 

The delayed onset muscle soreness (DOMS) is caused due to small, tiny muscle fibers and connective tissues that get fatigued very early. Muscular soreness will generally subside after a normal amount of rest or after a few days with a change in activities or complete rest.

However, if an individual is experiencing any of the following symptoms, even after 24 hours and up to 72 hours, it is advisable to consult a doctor. 

  • Pain lasting more than 2 days and for a maximum of 72 hours      

  • Incapacitating pain (forcing you to lie down/stop work/disturbs sleep)      

  • Weakness in the muscles of the limbs      

  • Instability/ imbalance when you walk, radiating pain/ numbness    

  • Pain worsening with sneezing, coughing, or sitting down

  • Pain that awakens you at night, or is worse when lying down

  • Pain with fever, or sudden weight loss  

  • Any other signs that suggest you are not feeling too well

Tips to Relieve Muscle Pain and Soreness

1. Use an ice pack

If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. If a group of muscles is involved, then do stroking of ice cubes, wrapped in a towel towards the direction of the muscle fibers. If there isn’t any swelling and the muscles are just sore from the exercise, apply a heat pack for 15 minutes to boost blood circulation.

2. Go for a massage 

A trigger-point, foam rolling, or sports massage therapy will help to relax very tight or sore muscles and soothe muscle aches. 

Simple Sports Massages under experts

3. Stretching your muscles will help

Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles. Remember to warm up the body with simple movements before exercising, like arm swings and marching on the spot, or start walking slowly and gradually pick up the pace.


4. Do light exercises daily

Do Daily Exercises

Do not stop exercising completely. The fact that you are experiencing muscle soreness after a workout is a sign that your muscles have been stretched and are slowly getting stronger. By using your muscles for light physical activities like walking, you can speed up the elimination of lactic acid accumulation inside the muscles and thus, prevent muscle soreness.

5. Do eccentric exercises slowly 

You are more likely to get muscle aches if your muscles are working eccentrically. Eccentric contractions occur when your muscles lengthen under tension. Walking or running downhill are also examples of eccentric training. Increase intensity gradually and perform it regularly.

6. Take a warm bath

A warm bath may loosen tight muscles and boost up blood circulation, thus providing temporary relief. 

Meet a doctor if the pain persists for 72 hours. Do not apply an ointment before consulting an expert.

Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.