Managing delayed onset muscle pain after a workout

It is typical to have aching muscles a day or two after an intense workout or severe activity, particularly if you are increasing your exercise intensity or beginning a new sport or exercise. Tiny damage in the muscle fibre and connective tissue generate delayed muscular aches and discomfort.

According to Ms Cindy Ng Li Whye, Principal Physiotherapist at the Department of Physiotherapy and LIFE Centre, Singapore General Hospital (SGH), a member of the SingHealth group, this ailment, known as delayed onset muscular soreness (DOMS), is prevalent.

Tapaday 200 is intended to treat moderate to severe acute pain, such as that caused by an accident or surgery. Aspadol 100mg is used to treat both acute and chronic moderate to severe muscular pain. It is also approved for the treatment of diabetic neuropathy pain when opioid medication is required 24 hours a day, seven days a week.

"If you haven't exercised in a while or are starting a new physical activity, you are likely to have sore muscles afterward." "Your body is simply telling you that your muscles need time to recover," Cindy explains.

The good news is that as your body adjusts to the new activity or exercise, you will feel little to no muscular discomfort.

How long should muscle soreness last?

Sore muscles after a strenuous exercise normally go away after 24 to 48 hours of rest. However, if the muscular pains persist or worsen after a few days of rest, it might indicate that you have suffered a major muscle injury.

Severe muscular discomfort during an exercise might potentially indicate that you have a muscle strain or injury. Consult a doctor if your muscular discomfort is accompanied by trouble breathing, a high temperature, muscle weakness, or a stiff neck.

Suggestions for reducing muscular pain and discomfort:

Make use of an ice pack.

If the injury is severe, or if the muscle or joint region is swollen and heated, wrap an ice pack in a thin towel and apply it on the aching muscles for approximately 15 minutes. Apply a heat pack for 15 minutes to stimulate blood circulation if there is no swelling and the muscles are only sore from the workout.

Get a massage.

A trigger-point or sports massage may assist to relax and relieve aching muscles.

Stretching, stretching, stretching

Stretch your muscles for around 10 minutes after a strenuous activity to avoid muscular soreness. Also, remember to warm up the body before exercising with basic motions like arm swings and marching on the spot, or begin walking gently and gradually increase the speed.

Exercise lightly (for example, walking or swimming).

Do not fully stop exercising. The fact that you feel painful after an exercise indicates that your muscles have been stretched and are gradually becoming stronger. You may speed up the clearance of lactic acid accumulation by activating your muscles (with mild exercise).

Gradually increase the number of eccentric workouts.

Muscle pains are more probable if your muscles are operating eccentrically. Eccentric contractions happen when your muscles stretch under strain, such as in the "down motion" of a bicep curl. Eccentric training may also include walking or jogging downhill. Gradually increase the intensity.

Take a hot bath.

A warm bath may help release stiff muscles and increase blood circulation, resulting in temporary alleviation.

What about creams for the skin? "There is little evidence that liniments, oils, and other typical over-the-counter sports creams have any effect beyond the massaging action," Cindy adds. They may, however, divert your mind from the pain by making your skin feel cold or hot.

Do you need assistance in establishing a healthier lifestyle? The Singapore General Hospital (SGH) LIFE Centre provides a multidisciplinary team of professionals who can advise you on weight control, exercise, and food.

Muscle Pain Relief After Exercise