How To Relieve Muscle Pain After Workout Sessions


Experiencing muscle pain after workout sessions is a common issue that can impact people of any fitness level, from beginners to seasoned athletes. Even though it’s often a sign of your muscles adapting to the stress of your workout, learning how to reduce muscle pain after exercise routines is vital for avoiding discomfort. Fortunately, there are natural ways to reduce muscle pain after exercise that are easy to integrate into your recovery period.

Today, we’re discussing what causes these aches plus how to relieve muscle pain after workout sessions as quickly as possible. We’re also diving into relief methods for those who experience chronic muscle pain after workout periods. Read on and learn to supercharge your workout recovery for optimal health.

Causes of Muscle Pain After Workout Sessions

Every athlete knows that a post workout recovery routine is vital to enhancing the overall effectiveness of your physical activities. Muscle pain after workout sessions, called delayed onset muscle soreness (DOMS), is very common and can happen when you increase your workout intensity.

While it can impact people of any fitness level, muscle pain after workouts is particularly common if you are new to exercise or have just increased the intensity or duration of your workouts. This soreness isn’t usually a cause for concern and can be managed with proper care and treatment.

Some common causes of muscle pain after workout sessions include:

  • Acute muscle damage: Intense or unfamiliar exercise can cause microscopic damage to muscle fibers, leading to inflammation and soreness.
  • Lactic acid build-up: During exercise, your body produces lactic acid which can build up in your muscles and contribute to soreness.
  • Inflammation: Exercise-induced inflammation in your muscles can contribute to soreness and discomfort.
  • Muscle fatigue: Fatigued muscles are more susceptible to damage and soreness during exercise.
  • Dehydration: Inadequate hydration can lead to muscle cramping and soreness during and after exercise.
  • Insufficient warm-up or cool-down: Failing to properly warm up before exercise or cool down afterward can increase your risk of muscle soreness.
  • Overtraining: Excessive or intense exercise without adequate rest can lead to overtraining, which can cause persistent muscle soreness and fatigue.

How to Relieve Muscle Pain After Workout Sessions Naturally

Knowing how to help muscle pain after workout sessions is valuable for a better overall health and wellness routine. By adding these methods to your post-workout routine, you can alleviate soreness, improve recovery, and enhance your overall fitness experience. Knowing how to reduce muscle pain after workout sessions also serves to prevent you from exacerbating the issue, potentially taking it from an acute ailment to a chronic one.

Short-Term Ways to Reduce Muscle Pain After Exercise

Short-term methods aimed at how to reduce muscle pain after exercise focus on providing immediate relief from soreness and discomfort, allowing you to recover more quickly and get back to your regular activities. Whether it’s foam rolling, ice therapy, using a zero gravity recliner, or another tool, these techniques can help you manage post-workout muscle soreness effectively.

Consider these short-term techniques for how to reduce muscle pain after exercise:

  • Foam rolling: Foam rolling is a form of self-myofascial release that can help alleviate muscle tightness and soreness by applying pressure to specific points on your body. By targeting areas of tension, foam rolling can improve blood flow to your muscles, enhancing recovery and reducing the risk of injury.
  • Stretching: Doing adequate warm-up and cool-down stretches before and after exercise can help improve flexibility, reduce muscle stiffness, and alleviate soreness. Dynamic stretching before exercise helps prepare the muscles for activity, while static stretching afterward can help relax the muscles and improve the range of motion.
  • Ice or heat therapy: Applying ice to sore muscles can reduce inflammation and numb the area, providing immediate relief from pain and discomfort. Heat therapy methods, such as taking a warm bath, applying a heating pad, or using a heated zero gravity chair help relax muscles, improve blood flow, and promote healing.
  • Zero gravity chairs: Speaking of zero gravity recliners, using one can help alleviate excess pressure on your spine and muscles. This helps with how the body heals itself and deepens your relaxation after an intense workout. The chair's ergonomic design supports your body, further reducing strain on muscles and joints.
  • Massage therapy: Getting a professional massage or using a massage tool like a portable massage gun or zero gravity chair with massage features will help loosen tightness, improve blood flow, and speed up sore muscle recovery after a workout.
  • Compression clothing: Wearing compression garments like compression sleeves or socks can increase blood flow, reduce swelling, and reduce muscle pain after exercise.

Additional Info: Accidentally overdo it during your workout? Next, check out our guide on how to treat muscle strain and find relief at home.

Reducing Chronic Muscle Pain After Workout Sessions

Reducing chronic muscle pain after workout sessions is crucial for maintaining a consistent exercise routine and overall health. Ignoring chronic muscle pain can lead to more serious issues, including muscle imbalances, decreased range of motion, and increased risk of injury.  Persistent muscle soreness can also interfere with your ability to push yourself, leading to decreased performance and motivation.

Some techniques for how to help muscle pain after workout sessions when it’s a recurring ailment include:

  • Active recovery: Engaging in light, low impact exercises like walking, swimming, or yoga can help improve blood flow to the muscles, reduce stiffness, and promote faster recovery from workouts. They also help prevent muscle imbalances and reduce the risk of chronic pain from your exercise sessions over time.
  • Strength training: Incorporating strength training exercises into your workout routine can help improve muscle strength and endurance, reducing the risk of chronic muscle pain after workout sessions. Strength training can also contribute to better exercise performance.
  • Proper nutrition: Eating a healthy, balanced diet full of vitamins, minerals, and antioxidants supports muscle recovery and reduces inflammation now and in the long term. Focus on foods high in omega-3 fatty acids, such as fish, nuts, and seeds to fight inflammation and promote muscle health.
  • Hydration: Staying hydrated is essential for muscle health and recovery. Dehydration can lead to chronic muscle pain. Drink plenty of water before, during, and after exercising to prevent dehydration and reduce your risk of muscle pain after workout sessions.

Knowing how to relieve muscle pain after workout sessions is crucial for maintaining a healthy and sustainable exercise routine. By incorporating short-term strategies into your post-workout recovery, you can alleviate or avoid delayed onset muscle soreness. Additionally, taking steps to prevent chronic muscle pain helps you stay pain-free and maximize the benefits of your exercise.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.