{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"How to Relieve Sore Muscles and Muscle Pain After Exercise"},"content":{"rendered":"\n

Prolonged muscle pain after a workout can be a sign of muscle injury. The Department of Physiotherapy and LIFE Centre at Singapore General Hospital (SGH) share some tips to relieve muscle pain.
MUSCLE<\/strong> aches and pain or delayed onset muscle soreness (DOMS) is common when starting a new sport or workout regimen.\u200b\u200b<\/p>\n\n\n\n

Coping with delayed onset muscle soreness after a workout<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise. The delayed muscle aches and muscle pain are caused by tiny injuries in the muscle fibre and connective tissue.<\/p>\n\n\n\n

This condition, known as delayed onset muscle soreness (DOMS)<\/strong>, is common, says Ms Cindy Ng Li Whye, Principal Physiotherapist at the Department of Physiotherapy<\/a> and LIFE Centre<\/a>, Singapore General Hospital<\/a> (SGH), a member of the SingHealth<\/a> group.<\/p>\n\n\n\n

\u201cIf you haven\u2019t exercised for a while or if you are starting a new physical activity, you are likely to experience sore muscles after the workout. Your body is simply saying your muscles need time to recover,\u201d says Cindy.<\/p>\n\n\n\n

The good news is that once your body gets accustomed to the new sport or exercise, you will experience little or no muscle soreness.<\/p>\n\n\n\n

How long is muscle pain supposed to last?<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

The sore muscles that occur after a rigorous workout will usually subside after 24 to 48 hours of rest. But if the muscle aches do not go away after a few days of rest or even become more intense, it could be a sign that you have sustained a serious muscle injury.<\/p>\n\n\n\n

Experiencing severe muscle pain during a workout could also be a sign that you have a muscle strain or muscle injury. If muscle pain is accompanied by breathing difficulty, high fever, muscle weakness and stiff neck, see a doctor.<\/p>\n\n\n\n

Tips to relieve muscle pain and soreness<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n
  1. Use an ice pack<\/strong><\/li>
  2. Go for a massage<\/strong><\/li>
  3. Stretch, stretch, stretch<\/strong><\/li>
  4. Do light exercises (such as walking, swimming)<\/strong><\/li>
  5. Build up eccentric exercises slowly<\/strong><\/li>
  6. Take a warm bath<\/strong><\/li><\/ol>\n\n\n\n

    What about topical creams? \u201cThere is little evidence that liniments, oils and other typical over-the-counter sports creams have any effect beyond the massaging action,\u201d says Cindy. However, by making the skin feel cold or hot, they may distract your mind from the soreness.<\/p>\n\n\n\n

    Need help adopting a better lifestyle? The LIFE Centre at Singapore General Hospital (SGH) has a multidisciplinary team of experts who can provide you with guidance on weight management, exercise and diet.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Prolonged muscle pain after a workout can be a sign of muscle injury. The Department of Physiotherapy and LIFE Centre […]<\/p>\n","protected":false},"author":2,"featured_media":3825,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[54,140],"tags":[114,184,103],"class_list":["post-3824","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general","category-training-tips","tag-exercise","tag-relieve-pain","tag-workout"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"na","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/08\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise.jpg","categories_details":[{"id":54,"name":"General","count":105,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[{"id":114,"name":"exercise","count":4,"parent":0},{"id":184,"name":"Relieve Pain","count":1,"parent":0},{"id":103,"name":"Workout","count":7,"parent":0}],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7460,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/3824","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/comments?post=3824"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/3824\/revisions"}],"predecessor-version":[{"id":17051,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/posts\/3824\/revisions\/17051"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media\/3825"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/media?parent=3824"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/categories?post=3824"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/na\/wp-json\/wp\/v2\/tags?post=3824"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}