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Tips on Dealing with Post-Workout Muscle Pain and Soreness

It is normal to experience muscle soreness for one to two days after an intensive workout or when you are starting a new workout or sport. The cause of the extended muscle pain and soreness is microscopic injuries and damages to the muscle fibers and connective tissues. You may also experience muscle soreness and pain if you have not done workouts for some time, as it is a signal that your body requires time to recover. If the pain persists after two days, you may have a severe muscle injury. You need to see a doctor if the muscle pain is accompanied by signs like stiff neck, difficulty breathing, extreme fever, or muscle weakness.

Post-Workout Muscle Pain and Soreness

So, how can you relieve sore muscles and muscle pain after working out?


Doing light stretches can help ease tight muscles and improve your range of motion, making you feel better. You must take care not to overstretch, as it may bring back the pain. Stretch until it feels somewhat tight, then loosen up after 5-10 seconds, then do it again, always avoiding getting to the point where it is intolerable.

Use an ice pack

In the case of severe injuries or swelling of the muscle or around a joint in which the area feels warm, you can wrap an ice pack in a piece of cloth or towel and put it on the affected area for about 15 minutes.

Do some light movements

When your muscles are experiencing soreness and pain, the common thing to consider is taking a break from physical activities; although this may seem like a good idea, keeping off completely could worsen the situation. You need to do some light activities, like walking or swimming, to increase circulation and enhance blood flow throughout the body. The improved blood flow will ensure that your sore and painful muscles efficiently receive their nutrients and oxygen supply for a quick recovery.

While still seeking ways to relieve muscle soreness and pain after a workout, you may consider building more strength and endurance by supplementing your workouts with steroids from in order to train your muscles to withstand the rigor of your workouts. These products can also help to reduce body fat and assist you in achieving your fitness goals.

Get a massage

A proper sports massage can come in handy to relax muscles that are very taut as well as relieve muscle pain.

Heat therapy/warm bath

Heat can be of much help to relieve pain and reduce muscle tension. You can try relaxing by taking a warm bath to relax your muscles and improve your blood circulation, thus getting some much needed relief.


Some research shows that there could be a direct relationship between dehydration and muscle soreness, as water helps to get rid of waste products and toxins from the muscle. These waste products and toxins have been linked to higher degrees of soreness. There is a need for more research on this relationship, but all the same, keeping your body hydrated is healthy, too, so it is advisable to do so.

After working as digital marketing consultant for 4 years Deepak decided to leave and start his own Business. To know more about Deepak, find him on Facebook, LinkedIn now.


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