Muscle pain after exercising is considered a normal matter met often. It can be found both in professional athletes and in those who have just begun exercising. Muscle pain after exercising makes one feel uncomfortable; sometimes when the pain is great, it makes movement difficult. But do you know how this pain arises, and what ways there are of managing it? This article will take you to understand muscle pain after exercising more, together with recommending ways of relieving the symptoms and preventing them from arising in the future.

What is muscle pain after exercising

Muscle pain after exercising (Delayed Onset Muscle Soreness : DOMS) is aching pain that arises after exercising heavily or doing an activity that uses more energy than usual at a level the body is not accustomed to. The symptoms usually begin to appear about 12-72 hours after exercising. Muscle pain after exercising arises from the body drawing out energy to use, creating lactic acid (Lactic Acid) in the muscle, which is the cause that gives rise to the symptom of tiredness.

The symptoms that arise from muscle pain after exercising

Muscle pain after exercising does not arise immediately, but when you wake up the next morning you will feel a radiating pain, particularly in the part where force was exerted heavily in exercising, which arises from the muscle having been damaged, so the body responds with a process of inflammation, until inflammation arises and pain is felt. This pain is part of the process of building the muscle so that it becomes stronger. Besides this there may also be symptoms of the muscle being in spasm, tight, and swollen, resulting in the body not being able to move at full effectiveness.

The factors that give rise to muscle pain after exercising

Exercising heavily or for too long has a tendency to give rise to more muscle pain
Eccentric exercise (eccentric exercises) is exercise that emphasises stretching the muscle while there is resistance, which helps increase the strength and the flexibility of the muscle, and also helps prevent injury well. This kind of exercise usually gives rise to muscle pain
Those who have just begun exercising or who have come back to exercising after stopping for a long time usually have more muscle pain than those who exercise regularly
Older people may have a tendency to have muscle pain more easily and may take longer to recover
When exercising or using the body while the temperature and the humidity are high, the body may have to work harder and the chance of muscle pain arising increases
Not drinking enough water during and after exercising may make muscle pain arise more easily
When the body lacks the necessary nutrients, particularly protein and certain vitamins, it may affect the recovery of the muscle and make more pain arise

Opening up the approaches to treatment and the ways of caring for yourself

Although muscle pain after exercising is a normal matter met in those who exercise and in people in general, when these symptoms arise they may affect movement and the quality of daily life. However, there are several methods that can help relieve muscle pain and hasten the recovery of the muscle, in order to help reduce the pain and promote the restoration of the muscle effectively.

Cold compress

A cold compress is a simple and effective method of relieving muscle pain after exercising, particularly during the first 24-72 hours after exercising. The cold helps reduce the inflammation of the muscle, relieve the pain, and reduce the swelling. Besides this, a cold compress also helps reduce the circulation of blood in the injured area, which helps reduce the accumulation of waste in the muscle and hastens the process of restoration very well.

Caring for nutrition

The problem of muscle pain after exercising directly affects the muscle fibres, causing slight tearing that needs repair. Caring for nutrition, particularly eating food of the protein kind, helps hasten the process of restoring the muscle effectively, because protein is an important nutrient in repairing and creating new muscle tissue. Besides this, drinking enough water and eating food rich in vitamins and minerals will help build up the recovery of the muscle and reduce the pain more quickly.

Rehabilitation medicine

Another choice in treating muscle pain after exercising is the use of rehabilitation medicine, which is treatment covering several methods, such as Western needling, the use of magnetic waves to stimulate the nerves, and treatment with laser light. These methods help reduce the tightness of the muscle, hasten the restoration of the tissue that has been damaged, and treat the injury. Besides this, the physiotherapist can also give advice about correct postures in exercising and ways of preventing injury in the future, making the restoration effective and sustainable.

Ways of preventing muscle pain after exercising

Muscle pain after exercising can be prevented by preparing yourself and following suitable steps. Begin with warming up the body sufficiently before exercising, which helps increase the circulation of blood and prepares the muscle so that it is ready for exercising. When you want to begin a new exercise programme, gradually increase the intensity of the exercise; do not rush into exercising so hard that it is excessive, in order to prevent inflammation of the muscle.

Besides this, during exercise, importance should be given to drinking enough water, in order to prevent a state of dehydration, and after finishing exercising, do not forget to stretch the muscles in order to help them relax. Another important matter that should not be missed is eating food with suitable protein and carbohydrate after exercising in order to help restore the muscle, so that the body can repair and create new muscle. Following these steps regularly will help reduce the chance of muscle pain arising after exercising effectively.

The treatment of this symptom at PYONG Rehabilitation Clinic

PYONG Rehabilitation Clinic is a clinic specialising in medical practice in the branch of rehabilitation medicine, which emphasises treating pain at every stage. Whether you have muscle pain after exercising, pain that comes from office syndrome, or chronic muscle pain, PYONG Rehabilitation Clinic is ready to care for you as fully as possible, in order to help you live happily every day.

FAQ

We have gathered the questions met often about muscle pain after exercising, and answered the questions so that your doubts are cleared up.

The signals that indicate a doctor should be seen

Normally, muscle pain after exercising is considered a normal matter that can arise in everyone, in which the pain arises within the first 12-72 hours. But if after 1-2 days have passed the symptoms still do not improve, you should hurry to consult the doctor immediately.

Treating muscle pain after exercising at PYONG Rehabilitation Clinic

Before the treatment, every patient must receive an assessment from the doctor first, so that the doctor can plan the treatment that best suits our symptoms. At PYONG Rehabilitation Clinic there are the following forms and prices in treatment.

Western needling (Dry Needling) together with the use of high-energy laser, a course of 5 sessions, price 24,000 baht
Reducing deep pain with electromagnetic waves (Magnetic Stimulation), a course of 5 sessions, price 16,000 baht
Treating pain with laser light (High Power Laser), a course of 5 sessions, price 16,000 baht

Does muscle pain after exercising have any other complications

Muscle pain after exercising is considered a symptom that is not severe, but if it is left, it may damage the muscles in the surrounding area and make the pain even greater.