How to Reduce Body Pain After Exercise?

Working out, whether at home or in a gym, is a great way to stay in shape and maintain overall health. However, if you are new to workouts and exercise, there is a possibility that you might feel muscle pain and soreness in the initial days. Besides, sudden changes in a workout routine or increasing the intensity of your workout can also lead to body pain. 

When you work out, you put a strain on your muscles, which causes microscopic tears in your muscle fibre. The muscles expand and become stronger as a result. However, body pain post-workout can be quite severe and also cause a lot of people to opt out of going to the gym or exercising. But in essence, it is something that can be easily solved. It is thus important to know how to reduce body pain after exercise to continue working out and achieve optimal health outcomes.

6 Key ways to reduce body pain after workout

The methods for reducing body pain after a workout range from simple practices to medicinal options. The following sections explain the top eight ways. 

1. Massage

A good massage helps prevent discomfort and pain in muscles. It removes the build-up of lactic acid and any waste material created by exercise. It also helps combat DOMS, or Delayed-Onset Muscle Soreness, which is basically the enhanced feeling of stiffness, pain, and soreness. Massaging with body oil or a pain-relieving oil can help improve blood flow and restore normal movement. 

2. Ice pack

Applying an ice pack to a sore muscle can help reduce the inflammation caused by overstretching muscle fibres. If you are wondering how to reduce body pain after gym, applying an ice pack is the most simple, easy, and cost-effective solution. If the pain is severe or the muscle appears swollen, wrapping the ice pack in the affected area for about 10 minutes can relieve the pain.  

3. Warm bath

Another affordable way to reduce body fat after a gym workout is to take a warm bath. It can help improve blood flow and relieve tensed muscles. A warm bath also leads to an overall feeling of relaxation. 

4. Cool down exercise 

Regardless of the type of workout you do, cool-down exercises after the workout is over are extremely important. They help the muscles relax and bring down your heart rate. They act as a bridge between heavy workouts and normal movements. 

5. Resting

Nothing can compare to a good rest, especially if you are new to working out. Always take proper rest to give your muscles and body time to recover. Otherwise, it can cause serious issues like pulled muscles or pulled nerves, which can be much more painful and take much longer to cure. 

6. Pain relievers

In some cases, taking pain relief medicine is a way to relieve the pain quickly. However, body pain after a workout is quite normal and heals naturally. So, taking medicine is not at all recommended. It can cause a temporary sense of relief without curing the root cause. But if you have to take one, always recommend a doctor. 

4 Daily practices to avoid body pain

While implementing certain techniques to reduce pain is important, it is even more essential to know some basic tips that can help in reducing pain in a much deeper and more permanent way. These are some practices that you need to incorporate into your daily workout routine and food habits to ensure that a workout does not cause you any pain. 

1. Maintaining a healthy diet

Food is the primary source of energy and nutrients. When you work out, you burn calories, which are basically stored carbohydrates. Workouts can even lead to muscle loss, which causes weakness and other ailments. To combat these issues, having a nutrient-rich diet is extremely important. And this includes all different food groups. Proteins will help repair sore muscles, and carbohydrates will supply the energy you need to work out. It is important to eat before and after a workout. Before working out, you can take a banana or an apple or have a spoon of ghee and have something heavier after your exercise session.

2. Hydration

Keeping your body hydrated is important in general. And if you are working out, then it is unavoidable. Dehydration is the key factor that can prevent muscles from recovering. To flush and heal damaged muscle, a fluid source is required, and nothing works better than water. It is recommended to have a few sips after every 30 minutes of exercise to supply your body with proper fluids. 

3. Warm-up

This is complimentary to a cool down. Your muscles are in an ideal state, not prepared for an intense workout, and any sudden force can cause harm. Warming up is essentially preparing the body for a workout. Stretch your muscles for 15 minutes before the workout and pair them with some light aerobic movements like slow jogging or brisk walking. This helps blood flow into the muscles, and you will feel warm, which means that your body is ready for a workout. 

4. Foam rolling

A foam roller is a cylindrical equipment that can be used both before and after a workout. When you roll it over any area of soreness or tension, it increases blood flow and opens up any muscle knots. This boosts the muscle healing process. Foam rolling is an easier alternative to a deep massage. 

When to consult a doctor for body pain after exercise

In most cases, maintaining the above-mentioned practices and applying the suggestions can cause body pain in a couple of days. However, in some severe cases, you may need expert advice, and you might have to visit a doctor. These situations include:

  • Severe pain, which does not reduce at all after trying all methods.
  • Extremely swollen arms or legs.
  • Inability to move or reduced range of motion.
  • Dark-coloured urine or lower urination rate. 
  • Steady pain that does not reduce after a week.


Remember that soreness and muscle pain is a natural after-effect of a workout. But your body will gradually adapt to it, and your muscles will strengthen. While working out is a great way to stay in shape and maintain good health, it is important to practice a few things to ensure that your body responds appropriately to the workout. Never overdo anything, and always consult a doctor in case of severe pain or medications. This way, you can enjoy your workout and its benefits in a pain-free and enjoyable manner. 


Q1. Is it okay to work out if I am still sore?

It depends on how intense your soreness is. You can exercise with mild soreness. But if you feel worn out very fast and in intense pain, refrain from exercising. 

Q2. What can I drink to cure sore muscles? 

Water is the best solution. However, you can also drink fresh-squeezed fruit juices or sports drinks that are high in electrolytes. 

Q3. How many rest days should I take in a week?

A minimum of one day should be allocated for resting. If you undergo intense gym workouts with weight, then you need more, mainly three rest days.

Q4. What foods help relieve muscle pain?

Leafy vegetables rich in magnesium and calcium, such as spinach and broccoli, chamomile tea, and blueberries, help relieve muscle pain.


Zandu Ayurvedic Team

Zandu Ayurvedic Team has a panel of over 10 BAMS (Ayurvedacharya), boasting a collective experience of over 50 years. With a deep-rooted understanding of Ayurveda, they are committed to sharing their expertise & knowledge through our blogs.
We use all kinds of Ayurvedic references in our content. Please use the contact form for any editorial queries.

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