How to relieve muscle soreness after exercise
Feb 24, 2025
Source: Cainiu Health
Dr. Bai Hongmei
Introduction
In general, muscle soreness after exercise may be caused by factors such as lactic acid buildup, muscle strain, fasciitis, fibromyalgia, rhabdomyolysis, and others. After identifying the specific cause, appropriate measures such as conservative treatment, medication, or surgical treatment can be taken under the guidance of a qualified physician to alleviate symptoms. When experiencing muscle soreness after exercise, suitable relief methods should be selected according to the specific situation.
Generally, muscle soreness after exercise may be caused by lactic acid buildup, muscle strain, fasciitis, fibromyalgia, rhabdomyolysis, and other factors. After identifying the exact cause, measures such as general treatment and medication can be taken under the guidance of a professional doctor to relieve symptoms. Detailed explanations are as follows:
1. Lactic Acid Buildup
During high-intensity exercise, the body consumes large amounts of oxygen, converting glucose into lactic acid. Accumulation of excessive lactic acid leads to soreness in the muscle tissues. This condition usually does not accompany other symptoms; the soreness typically worsens gradually after exercise and then subsides. It is recommended to rest adequately, allowing the body to undergo aerobic metabolism and reduce lactic acid formation. Additionally, applying heat can promote local blood circulation and accelerate the body's metabolic rate.
2. Muscle Strain
Excessive force or improper posture during exercise may lead to muscle strain, causing muscle soreness. It may be accompanied by noticeable swelling, tenderness, and functional impairment. It is advised to stop exercising immediately and rest to avoid worsening the injury. Applying ice packs or cold compresses can help reduce inflammation and swelling. After 24 hours, heat application and massage can be initiated to promote blood circulation and muscle relaxation. If symptoms are severe, prompt medical attention is recommended.
3. Fasciitis
Fasciitis is an aseptic inflammation potentially caused by muscle tension and overuse due to exercise, leading to adhesion, thickening, and fibrosis of the muscle fascia tissue, which causes muscle soreness. Symptoms may include muscle stiffness, tenderness, and functional impairment. It is recommended to alleviate symptoms through physical therapies such as heat application, massage, and stretching. If symptoms are severe, medications such as ibuprofen sustained-release capsules, hydrocortisone tablets, or acetaminophen tablets may be used following medical advice.
4. Fibromyalgia
Fibromyalgia may be triggered by abnormal nerve signal transmission, genetic factors, infections, or psychological factors, causing pain in multiple areas of the body, including muscle soreness. It may also be accompanied by fatigue, sleep disturbances, and memory loss. It is recommended to seek timely medical attention and use medications such as fluoxetine hydrochloride capsules, tramadol/acetaminophen tablets, or aspirin effervescent tablets under a doctor's guidance to relieve pain. Cognitive behavioral therapy can also be conducted to improve quality of life.
5. Rhabdomyolysis
Rhabdomyolysis may be caused by intense exercise, dehydration, drug side effects, and other factors, leading to extensive breakdown of muscle tissue and the release of substances such as myoglobin into the bloodstream, triggering muscle soreness. Symptoms may also include muscle weakness, dark-colored urine, nausea, and vomiting. It is recommended to seek timely medical treatment for fluid replacement and regulation of electrolyte balance, with hemodialysis if necessary. Avoid recurrence of triggering factors, such as excessive exercise or use of related drugs.
When experiencing muscle soreness after exercise, appropriate relief methods should be selected based on specific conditions. In daily life, attention should also be paid to moderate exercise without exceeding the body's capacity.
