To have a well-proportioned body, plenty of people choose bodybuilding as a perfect solution. This helps you not only have a fit body, but also a fit mind and fit environment.

It is normal to have muscle pain after exercising or exercising vigorously, especially if you are increasing the intensity of your exercise or exercising in the early days. Don’t worry because once your body gets used to the intensity of the exercise, muscle pain will be less likely. However, you should still refer to the following ways to relieve muscle pain after exercising so as not to affect daily activities.

Use a cold pack

If you see symptoms of acute muscle pain such as muscle swelling or swelling in the joint area, apply an ice pack to the affected area for about 15 minutes. If your muscles are only sore from exercise without swelling, apply hot packs for 15 minutes to increase blood circulation.

Do light exercises

You should not stop exercising completely after experiencing muscle pain from exercise to stay fit and healthy. In fact, it is a sign that the muscle has been stretching and gradually becoming stronger. Gentle exercises such as walking, swimming help to use muscles with light intensity thereby speeding up the elimination of lactic acid accumulation that causes muscle pain.

Do Cardio exercises

Cardio helps to increase blood flow in your body. Good blood circulation brings nutrients such as oxygen, protein and iron to the muscles you have exercised more easily. Blood is metabolized and takes away metabolic by-products such as carbon dioxide and lactic acid, which will allow muscles to recover faster.


Researchers believe that massage not only provides a good feeling but also helps blood circulation to the tissues to reduce inflammation. So massage any parts in the pain of your body will help reduce the intensity of pain after each exercise workout.


Your body produces higher growth hormones when you sleep, which helps with muscle recovery. So, get enough sleep so your body can heal the muscle pain on its own, even when you sleep.

Take a warm bath

A warm bath is a very simple and effective way to relieve muscle pain after a workout. The warm bath increases blood flow and relaxes muscles which can help reduce swelling and muscle aches. Try starting a warm bath right after exercising, you will see a noticeable effect.

Muscle pain relief diet

If you need something sweeter, choose some watermelon juice or cherry juice. These juices contain antioxidant compounds that help relieve pain and muscle tension after exercise.

The caffeine in coffee also helps relieve muscle aches. It works by inhibiting adenosine, a chemical released by your body in response to injury.

Eating healthy foods containing antioxidants and protein to aid in muscle function recovery for 24 hours after exercising with contractions. You should eat chicken breasts, fish, and kale for a few hours after your workout.

Anti-inflammatory drugs

When muscle aches get really bad, you should use pain relievers. Opt for an over-the-counter pain reliever like ibuprofen or aspirin to relieve muscle pain after exercise. However, you should not overdo it because if used in high doses can leave many side effects.

The sore muscles that occur after exercising usually subside after 24 to 48 hours of rest. But if you have muscle pain that doesn’t go away after a few days off or becomes even more severe, it could be a sign that you have a serious muscle injury. The advice is to see your doctor as soon as possible.

Final words

Muscle pain is a common symptom after exercising, especially for those who are just starting out or returning to the gym after a long absence. Despite the pain, you should still exercise gently at home, as muscles take time to recover and develop. Hope the above tips will help you practice your effectively.

Massage away the muscle pain