How to Avoid Muscle Pains After Exercise

Muscle pains after exercise are necessary evils in building strength.

It’s a good thing if you’re trying to lose weight or developing muscles. It means you’re body passed through strenuous body workouts; and now that it’s hurting, it needs time to recover.

If you exercised without feeling any pain however, it means you’re hadn’t workout well enough. You may have burned some calories; but know that you could’ve burned some more.

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What causes muscle pains after exercise?


Muscle pains after exercise or delayed onset muscle soreness (DOMS) is a normal occurrence after a physical workout. This happens especially when a person increases physical workout or had started a workout after a long while of rest or after a physically demanding sport.

DOMS is far from and totally different than muscle sprains or pulled ligaments while doing such physical activities.


Muscle pains after exercise may occur 1-3 days after the routine. During workouts or a sporting activity, our muscles are torn apart. We don’t feel the pains yet because of the adrenaline in our body. After the rush, the body realizes that it needs repair. This is the time we experience the pains, though good pains. The muscles and tissues in our body will reconstruct itself. After which, stronger muscles should develop. The next time we undergo the same physical stress, our body will not hurt as much or it may not hurt at all.

Hot soup can help with muscle pains and stress.
Hot soup can help with muscle pains and stress.

If you experience muscle pains after exercise, be glad. You just gave your body a good workout. To help you cope through the pains, here are some of my effective tips.


  • Allot time to warm up before and after a workout. Warm-ups literally heats up your muscles and blood lines. This prepares your body to function better during your workout. Dynamic stretching exercises are more appropriate for this exercise. Cooling down, on the other hand slowly halts the body to a moderate stop. Static stretching exercises are best for this kind of workout.
  • Soups are good for a body in pain. Slow-cooked pork soup or chicken soup really works for post-workout activities.
  • When your body hurts today from a workout yesterday, do some workouts again tomorrow; this time, of less intensity. This helps in the rebuilding process of our body. You’ll notice that your body will slowly recover the next day.
  • Get enough sleep. You body needs the rest after undergoing physical stress. Avoid alcohol during recovery. Rather, hydrate with lots of water.
  • Go to a spa for a massage, if you have the time. It also helps relax the torn muscles; and aids in a faster recovery.


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Comments 2 comments

beingwell profile image

beingwell 4 years ago from Bangkok Author

Thanks sam. I appreciate your comment. Yeap, stretching should be part of our workouts. And yes, the soup helps in revitalizing our lost energy!


samislam profile image

samislam 4 years ago from Vancouver, WA

This is great information. I didn't stretch at all when I first started working out, and paid a dear price for my ignorance. I didn't know about the soup thing--I'll have to give that a try next time I hit the gym. Voted up and useful!

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