How to Relieve Muscle Pain After Workout Quickly

Long-term muscle pain after exercise can be a sign of muscle damage. Physiotherapy and life centers in the Singapore hospital provide some methods for alleviating muscle pain.

One or two days after intense exercise or strict exercise, muscle soreness is normal, especially if you increase the intensity of exercise or start a new exercise or exercise. Delayed muscle pain and muscle pain are caused by a tiny damage to the muscle fibers and connective tissue.

SinHealth group member Cindy Ng Lee Vee, chief physiotherapist at the Center for Physical Therapy and Life of the Singapore Central Hospital (SGH), said the disease is a common phenomenon in delayed muscle soreness (DOMS).

“If you have not exercised for a while, or if you start a new physical activity, you can feel the pain in the muscles after training. Your body simply says that your muscles need time to recover, “Cindy said.

The good news is that once your body gets used to new sports or exercises, you will have little muscle soreness or not.

How long does muscle pain last?

After 24-48 hours of rest, the muscle soreness that occurs after a rigorous exercise usually abates. But if the muscle pain does not even disappear after a few days of rest or even becomes more intense, this may indicate that you have already suffered severe muscle damage.

Experiencing severe muscle pain during exercise, you can also indicate that you have muscle tension or muscle damage. If muscle pain is associated with shortness of breath, fever, muscle weakness and stiff neck, consult a doctor.

Tips for Muscle Relief and Sore

  1. Use ice packs: If this is an acute injury or if the muscular or articular region is swollen and warm, place the ice pack on a thin towel and put it on the muscle pain for about 15 minutes. If there is no swelling, and the muscles are just pain caused by physical exercise, you must warm up for 15 minutes to promote blood circulation.
  2. Go to massage: Trigger points or sports massage will help relax very severe muscle soreness and ease the soreness of the muscles.
  3. Stretching, stretching, stretching: After rigorous exercise, the muscles stretch for 10 minutes to prevent muscle soreness. Before exercising, do not forget to warm up your body with simple movements such as waving your arms and walking in place, or start slowly and gradually increase the tempo.
  4. Do light exercises (such as walking, swimming): Do not stop the exercise completely. The fact that you have painful pain after exercise shows that your muscles are stretched and become stronger and stronger. Using muscles (little activity), you can speed up the elimination of lactic acid accumulation.
  5. Slowly set the centrifugal motion:If your muscles work eccentrically, you are likely to feel muscle pain. Eccentric contractions occur when your muscles see tension in the “descending movement” of the curl of the biceps. Walking or running is also an example of eccentric learning. Gradually increase the intensity.
  6. Take a hot bath: A warm bath can relax tight muscles and promote blood circulation, temporarily relieve stress.

What about topical creams? Cindy said: “There is almost no evidence that tinctures, oils and other typical over-the-counter sports creams have any effect beyond the limits of the massage. However, making the skin cold or hot, they can draw your attention from pain. Spread.

Need help in improving your lifestyle? The LIFE Center at the Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with a guide to weight, exercise and dietary recommendations.

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