Exercise is beneficial to your health, and in some cases, such as with arthritis, it can reduce inflammation. However, the repetitive motions associated with some forms of exercise and pushing yourself too hard can contribute to muscle pain and targeted spots of inflammation around your joints. Controlling the aches, pains and inflammation you experience from exercise requires patience, as well as medical treatment.
Step 1
Stop exercising for a few days, and rest to manage aching muscles and localized inflammation such as tendinitis, bursitis or fasciitis. Overuse is a main cause of these common sports injuries; you'll need to take a break and perhaps adjust your workout to a lower impact to help your soft tissues heal. MedlinePlus, a website from the U.S. National Library of Medicine and the National Institutes of Health, suggests you might also want to get a massage to ease muscle tension.
Step 2
Take an over-the-counter pain reliever such as acetaminophen or ibuprofen to control exercise-induced inflammation. Speak to your doctor if you require OTC medications for more than a couple of days and don't see any improvement in your condition. Your injury could be more serious than you initially realized and might require attention from a medical professional.
Step 3
Apply ice packs to aching joints and muscles for 15 minutes a day, three times daily, to reduce inflammation and to control your pain. After a couple of days, switch to a heating pad to soothe your sore muscles once the inflammation has decreased.
Step 4
Control inflammation and its associated pain with compression bandages. Elasticized bandages reduce swelling by forcing fluids out of your tissues, which can also reduce discomfort. Wear the bandages while working out, as well as during rest times until your injuries have healed.
Tips and Warnings
- Avoid muscle pain and inflammation while exercising by warming up before you work out. Stretch your arms and legs before playing sports, for example, or walk a lap or two before going for your jog or run. Seek immediate medical attention if you are short of breath, cannot move any part of your body, are vomiting or have a high fever.
Things You'll Need
- Pain relievers
- Ice packs
- Heating pad
- Compression bandage
