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Staying Well Together: How to Relieve Muscle Pain After Working Out


KIU, Main Campus – With many people self-isolating at home during the COVID-19 lockdown, exercising instantly became a priority activity.

However, doing exercises especially when you are not used to them can lead to muscle pain, which can at times be severe.

You, therefore, need to know how to relieve this pain in order to do away with the discomfort that it causes and also to enable you to exercise the next day.

Dr Erica Rauff, an Assistant Professor of Kinesiology at Seattle University in Washington, USA, with over 10 years’ experience in kinesiology, shares some tips on relieving muscle pain after working out.

Beginners and experienced athletes alike cab experience muscle soreness during and after training. According to Dr Rauff, here are some tips to ease the discomfort caused by exercise;

  • Begin your session with a warm-up.
  • Slowly increase your workout intensity, especially if you are just starting out.
  • Do some light stretching (of all muscle groups) before, during, and after to relieve tension.
  • Drink plenty of water.
  • Jump in a warm shower or get a light massage immediately afterwards.
  • Keep moving the next day, with a leisurely walk or swim.
  • However, if you feel fatigued or extremely sore, consider limiting your activity or taking a full day off following intense exercise.

“A well-balanced diet is also key. Be sure to consume sufficient amounts of protein, complex carbohydrates, and healthy fats no more than an hour after exercising. A good night’s sleep further speeds up the recovery process,” advises Dr Rauff.

“Lastly, keep in mind that muscle discomfort means your body is adapting to the new activity, and should gradually lessen over time,” she adds.

Picture credit: Medanta