6 Ways to Overcome Muscle Pain After Exercise - OCSEHAT

6 Ways to Overcome Muscle Pain After Exercise


Pain after exercising is a common thing. This pain can arise after a day to three days of exercise, or known as Delayed Onset Muscle Soreness (DOMS). This condition can occur in any body muscle, depending on the body member used for exercise.

Why do muscles hurt after exercising?

The pain you feel after exercising or doing enough physical activity is caused by trauma to the muscle fibers. However, this is not permanent damage. In fact, muscle pain is a form of muscle adaptation to the exercise performed, and usually occurs when you start a new exercise or program.

With this damage, the muscle then forms a new tissue, which will increase the mass and shape of the muscles that are greater during the recovery phase.

What are the symptoms of muscle pain due to exercise?

There are many signs a person experiences Delayed Onset Muscle Soreness (DOMS), but this pain will be different from the acute pain that occurs when you are exercising. Here are some common and observable signs:


  • Swelling around the area with pain.
  • Muscles feel stiff and experience limited range to move.
  • Feel sick when touched.
  • The limbs with DOMS will tend to feel weak and this can take several days.
  • In severe cases, muscle damage can affect the kidneys and cause changes in the color of urine. If this happens immediately consult your doctor.

How do you deal with this muscle pain?

This pain can not be avoided when you want to increase the intensity of exercise, but pain can be reduced in the following ways:

1. Compress the area experiencing pain

Cooling a painful area will help the muscles to expel fluid that disguises pain. The same can be done by massaging and using the acupressure technique to relieve the area that is swollen and stiff in the muscles.

2. Use anti-inflammatory drugs

Taking medication can help inflammation in the muscles to recover faster and relieve pain in some time. Anti-inflammatory drugs that can be used include aspirin and ibuprofen.

3. Improve muscle tissue with food

Food can affect the healing of pain in the muscles, whether it heals or worsens the inflammatory state. When you experience pain in the muscles, avoid foods that contain high cholesterol and salt such as meat and salted foods. Instead, try the following foods that contain less cholesterol and salt and have anti-inflammatory functions:


  • Olive oil - this food ingredient can be your choice because in addition to being healthier, olive oil contains omega 9 fatty acids which can function as anti-inflammatory substances.
  • Fish - some types of fish that are good at healing inflammation are salmon, tuna and cod because they have high omega-3 and protein content and have low cholesterol levels.
  • Nuts - several types of nuts such as walnuts, almonds, sunflower seeds, and hazelnuts have high omega-3 content
  • Fruits - antioxidants from fruits are also needed in muscle recovery. Some fruits with high antioxidant levels include apples, pineapples, blueberries, cherries, raspberries and strawberries.

4. Meet water consumption needs

The condition of the body that lacks water or dehydration will inhibit muscle tissue to recover, because it requires a sufficient amount of water to accelerate the growth process. So just need a daily drinking water of around 2.5 liters per day if you experience pain in the muscles.

5. Improve blood flow

Smooth blood flow will help in replacing damaged muscle cells so as to accelerate healing of muscle tissue. To improve blood flow, you can do the cooling after exercising slowly, and do activities that can facilitate blood flow during the recovery period by actively moving with swimming or doing light activities.

6. Topical treatment

The use of topical drugs such as balm by applying it around the affected area will have the effect of relaxing pain, a cold sensation, and increasing calcium levels so that it helps facilitate blood flow and accelerate pain relief.

With the loss of pain, it does not mean your muscles have fully recovered. In order for muscles to recover fully try avoiding too much exercise in a few days until the pain disappears, and replace your activity into a lighter exercise so that the muscles can remain active during the healing phase.

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