Measures to counteract muscle soreness after exercise

To prevent muscle pain, it is recommended to warm up well before exercising and gradually increase the intensity of exercise with 

Physiotherapist Alexander Srukovsky said that muscle pain after exercise can be countered with some simple measures such as warm compresses, warm baths, saunas, ice baths and alternating baths; These applications activate the metabolism and thus speed up the healing process.

Srukovsky added that lymphatic drainage helps eliminate fluid retention caused by a small muscle injury that causes pain.

Muscle massage can also be performed provided that it is light and not violent, otherwise the massage will aggravate the pain. This also applies to sports; Where exercise - such as walking, swimming and cycling - contribute to relieving pain, as it works to stimulate blood flow, which contributes to the similarity of the affected muscles to heal faster.

To prevent muscle pain, the German physiotherapist advises to warm up well before exercising and gradually increase the intensity of exercise with eating foods rich in magnesium, important for muscle health, whose food sources are in sunflower seeds, Brazil nuts, dates, spinach, oat flakes and Parmesan cheese.

It is common for some people who exercise to develop muscle soreness after exercise, and very small tears can develop in some of the muscle tissue in the body during exercise.

After the exercise, the immune system stimulates an inflammatory reaction in the affected area for a period of one to two days, to speed up its recovery. This causes some fluid to accumulate in the areas of the rupture, which leads to a feeling of pain and tightness that intensifies within hours or days.

It is worth noting that some believe that the cause of muscle pain after exercise is the accumulation of lactic acid in the body, which is a wrong belief.

Not everyone who exercises will have muscle pain after exercise, but some factors may increase the chances of developing this type of pain, such as doing relatively harsh exercises or doing exercises that cause muscles to lengthen and contract, such as deep squats and push-ups - or Doing new exercises or changing your usual exercise routine.

Muscle soreness after exercise usually begins a day or two after exercising, and then continues for a period of three to five days.

Muscle soreness after exercise often begins to fade gradually, as the body becomes accustomed to exercise.

Although feeling this type of pain after exercise is normal, there are certain cases in which this pain may mean that there is a defect that requires a doctor's consultation.