Muscle pain after exercise? Tips for quick relief and recovery
Why does muscle pain occur after exercise?
Post-exercise muscle soreness – also known as delayed onset muscle soreness – is most common in people who are embarking on a new or intense exercise regimen. Delayed onset muscle soreness typically occurs 12–72 hours after exercise and is the result of microscopic damage to muscle fibers during the eccentric portion of a movement (e.g., lowering a weight).
Damaged muscle fibers trigger an inflammatory response , which activates the process of muscle repair and growth. Although this is a normal physiological process, it can cause discomfort, reduced mobility, and even interfere with daily activities. (1*)
Natural ways to reduce muscle pain
1. Active regeneration
Instead of resting completely after intense exercise, we recommend light exercise , such as walking, cycling, or stretching. This increases blood circulation and speeds up the removal of metabolic waste from the muscles. (2*)
2. Cold-heat therapy
The combination of cooling and heating has been proven to reduce pain and stimulate blood circulation in the muscles. REMIGAL GEL is a natural solution that works in two ways – cooling and heating the muscles , which contributes to their relaxation and faster recovery.
3. Massage
Studies show that massage can reduce DOMS and inflammation as early as 24 hours after exercise. (3*) It is recommended to use an ointment such as REMIGAL ointment, as it combines the mechanical effect of massage and biologically active ingredients for additional relaxation.
4. Adequate hydration and nutrition
Intake of fluids, proteins and antioxidants (vitamin C, E) helps reduce oxidative stress and muscle regeneration. Foods rich in omega-3 fats (salmon, flaxseed) also have anti-inflammatory effects. (4*)
REMIGAL GEL – cooling and heating for muscle relief
REMIGAL GEL contains menthol , which causes a pleasant cooling effect, and capsaicin , which increases blood circulation with a mild warming effect. This combination works on two levels:
- It provides immediate pain relief by temporarily “confounding” pain receptors.
- Accelerates regeneration by stimulating circulation and reducing inflammation. (6*)
In addition, it does not contain parabens and is quickly absorbed into the skin – making it suitable for both professional athletes and recreational athletes.
Prevention: warming up and stretching before exercise
One of the best strategies for reducing pain is good preparation for exercise:
- A dynamic warm-up prepares the muscles for exertion and reduces the risk of injury.
- Static stretching is recommended after exercise , which increases flexibility and accelerates the elimination of waste products from the muscles.
Conclusion
Muscle pain after exercise is a normal part of the body’s adaptation process to stress. However, it can be significantly reduced with the right regeneration methods . Using REMIGAL GEL with a dual cooling and heating effect, together with active recovery, massage and proper nutrition, can significantly improve your well-being after training and enable a faster return to physical activity.
Literature: (*)
- Source: Delayed onset muscle soreness : treatment strategies and performance factors , (K. Cheung, P. Hume, L. Maxwell), https://pubmed.ncbi.nlm.nih.gov/12617692/
2. Source: Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function , (Z. Zainuddin, M. Newton, P. Sacco, K. Nosaka), https://pubmed.ncbi.nlm.nih.gov/16284637/
3. Source: The effects of massage on delayed onset muscle soreness , (JE Hilbert, GA Sforzo, T. Swensen), https://pubmed.ncbi.nlm.nih.gov/12547748/
4. Source: Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions? , (DJ Owens, C. Twist, JN Cobley, G. Howatson, GL Close), https://pubmed.ncbi.nlm.nih.gov/30110239/
5. Source: The distinctive role of menthol in pain and analgesia: Mechanisms, practices, and advances , (Z. Li, H. Zhang, Y. Wang, Y. Li, Q. Li, L. Zhang), https://www.frontiersin.org/journals/molecular-neuroscience/articles/10.3389/fnmol.2022.1006908/full
6. Source: Capsaicin and TRPV1 Channels in the Cardiovascular System: The Role of Inflammation , (S. Munjuluri, A. Wilkerson, G. Sooch, X. Chen, FA White, AG Obukhov), https://www.mdpi.com/2073-4409/11/1/18
REMIGAL GEL – Cooling and warming gel for massage and relaxation before and after sports activities.
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