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10 ways how to get rid of muscle pain

How to get rid of muscle pain

Muscle pain is a natural reaction of the body to physical activity that our body is not used to. The onset of muscle pain a day or two after intense exercise is normal, especially if you increase your exercise intensity or start a new sport or exercise. This is a very common occurrence after training in people who do not exercise regularly, but it also occurs in experienced athletes. But, it isn’t comfortable and probably everyone wants to know how to get rid of muscle pain.

Late muscle pain causes minor injuries to the muscle fiber and connective tissue. However, muscle inflammation is not a disease or in any way a worrying condition. it is merely a sign of stronger muscle work that will lead to their growth and strengthening.

The symptoms are most pronounced in those muscle groups that are least active in our everyday lives. So, for example, the pain in the leg leaves is likely to be felt for the first time only in the gym on devices specializing in that muscle group.

Muscle inflammation is a condition that doesn’t really require treatment, but its symptoms can be alleviated in simple ways.

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Use a heating pad or ice pack

If it is an acute injury or if you notice a swelling of the muscle or joint that is warm to the touch, wrap the ice pack in a thin towel and place it on the sore muscles for about 15 minutes. If there is no swelling and the muscles are just sore from exercise, apply a warm compress for 15 minutes to boost blood circulation.

Go for a massage

The best way to relieve muscle inflammation is to massage them, which is why professional athletes have massagers on their team. A regular or sports massage will help you relax very tight muscles and soothe muscle aches.

Do light exercises

It is important to know that the symptoms of mild and moderate muscle inflammation are a perfectly normal reaction of the body to exercise and should not deter you from exercising. Therefore, do not stop exercising, but continue at the same or slightly lower intensity.

The fact that muscle pain occurs after exercise is a sign that your muscles are stretched and slowly strengthening. With gentle activity, you can accelerate the removal of the accumulated lactic acid that causes pain. That way you will get rid of the muscle pain. The best solution is to encourage the body to have a stronger circulation that will supply the muscles with the oxygen they need to recover. You can do this with light cardio training, such as running or jumping in place. It has been shown that lying in bed in the days after training only prolongs the duration of inflammation, and it is recommended that the muscles be re-employed as soon as possible.


Stretch your muscles for about 10 minutes after strenuous exercise to prevent, and to get rid of muscle pain. And before exercising, remember to warm up your body with at least simple movements such as swinging your arms and marching on the spot, or start walking slowly and gradually increase your pace.

Take a break

For more painful infections, allow the body one or two days of rest, but with a constant stretch. For example, with pain in the leg muscles, try ballistic stretching. Tighten your thigh muscle for 5 to 10 seconds and then relax. Repeat the process with each foot a dozen times.

Take a hot bath

A warm bath (or shower with warm water) can loosen tight muscles and enhance blood circulation, providing temporary relief.

A warm-cold shower is also good for improving circulation. Let warm water for about twenty seconds and then a stream of cold water for about ten seconds which will slightly shock the body. Such an alternating shower can quickly relieve pain.

Proper nutrition

Proper nutrition can also speed up the healing process of your muscles. The loaded muscles need plenty of protein and water. Also, eat a lot of fruits and green vegetables to reduce the acidity of the body. That will relieve pain and speed up recovery. Ginger is a natural analgesic and, according to some studies, watermelon also has ingredients that help alleviate the effects of exercise. It is also recommended to take cherries, papaya, pineapple, apples, nuts, fish oil. Prevent inflammation by consuming vitamins, antioxidants and other supplements, such as magnesium, melatonin, vitamin D, etc. That will prepare your body for strenuous exercise.

Drink plenty of fluid

Be sure to drink plenty of water as the dehydrated body cannot fight the increased acidity and work on self-healing.

Avoid treating muscle inflammation with medication

If you complain to your doctor about muscle pain, it is likely that you will be offered an anti-inflammatory drug, such as ibuprofen or aspirin, or certain painkillers.

Such medicines will stop the pain, but also the process of muscle recovery whereby they remain damaged and weak and no desired progress is made, that is, muscle strengthening. Therefore, take painkillers only in situations where you really cannot avoid them.

Prevention of muscle inflammation

You now know how to get rid of muscle pain, however, it would be better to prevent it. In order to prevent the onset of inflammation, it is first and foremost necessary to plan well in order not to be too weak and ineffective, but not too aggressive.

It is important to warm up and stretch well before each workout. In this way, the muscles get the signal that they need to prepare for work, while reducing the risk of injury.

But stretching is important after the workout. Even though we are already tired and do not feel the need, we must stretch. By skipping that final part of the workout, the muscles will become shorter and less elastic and, in the long run, more prone to injury. In addition, stretching shortens the duration of muscle inflammation. Generally, if you are very tired after the workout or do not have the time to stretch, be sure to stretch at least the muscle group that you are most intense to exercise that day.

Also read: Who really needs to use proteins, creatine and glutamine?

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