How to relieve muscle pain after exercise and training

Causes of muscle pain after exercise

When you exercise, the muscles experience mechanical stress, which leads to microtrauma of the muscle fibers. After this, an inflammatory process begins, which can last for several days. This explains why muscles not only hurt immediately after a workout, but also the next day or even later.

In addition, stress on the muscles can lead to the accumulation of lactic acid, which can also cause pain. It is formed in the muscles with a lack of oxygen and is used as an energy source. Lactic acid can build up in muscles during intense exercise, causing feelings of fatigue and pain.

How to relieve pain after a workout

What helps if the muscles are very sore after exercise?


Stretching is an important part of any workout. It improves blood circulation in the muscles, helping them recover and relax faster. In this case, attention should be paid to the correct stretching technique so as not to cause additional harm.


Massage is another effective way to deal with post-workout pain. It helps improve circulation, reduces tension and spasms, and helps speed up recovery. If you can’t afford a professional massage, you can use self-massage with a roller or tennis ball. It is also useful to lie down on a needle rug.

Alternating cold and warm

You can take a cool shower after your workout, or use a cold compress and then warm up, such as with a hot bath or a heating pad.

Healthly food

Nutrition plays an important role in post-workout recovery. For example, eating protein helps repair damaged muscle fibers, while eating carbohydrates replenishes glycogen stores that are depleted during exercise.


Rest after training is as important as the physical process itself. When you relax, the body repairs damaged muscle fibers and replenishes energy reserves. If you don’t give your body enough time to recover, it can lead to muscle strain, pain, and even injury. In addition, rest helps reduce stress levels in the body and improve performance.


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