How to relieve pain after exercise

How to relieve pain after exercise

27 Mar 2022

No pain no gain, is an oft quoted term. But it doesn’t always ring true. Especially when pain after exercise is a prolonged issue! In which case, it’s time to assess what you’re doing.  

Working out is one of the many things you can do to stay active and boost your health. But have you ever experienced some soreness and pain right after exercising? Muscle pain and soreness after 1 to 2 days of working out is normal, and affects anyone, regardless of how fit they are (1).

Read on to learn more about the causes and how to manage pain after exercise.

What kind of pain are you feeling?

Exercise can put a strain on your body that can cause some pain and soreness afterwards. There are several types of pain you may experience after a workout. Some of them are are listed below:

Muscle pain

Muscle pain after exercise, also known as delayed onset muscle soreness (DOMS), happens when you make changes in your exercise routine such as increasing the duration or intensity of your workout (2).

Knee pain

Exercises such as running and jumping rope may cause knee pain after exercise, which can be caused by poor exercise form or irregular exercising (3).

Chest pain

Chest pain immediately after exercise is commonly caused by spasms of the lungs’ small airways, which can cause sharp chest pains and difficulty in breathing (4).

Joint pain

Experiencing joint pain after exercise is common due to repeated movements in workouts that can cause wear and tear to the joints (5).

Although the sensation may be unpleasant, pain after exercise can be good for you. Pain after exercise is a result of microtears in the muscles or tendons, which will eventually repair to be stronger and more durable (1). However, if the pain is persistent and does not go away, consider seeing a doctor immediately (1).

Pain after exercise

How to prepare for exercise pain

Keeping consistent healthy habits can make sure our body is ready for exercise. This includes listening to your body while working out, getting adequate, quality sleep and rest, and maintaining a healthy, well-balanced diet (5).

Supporting your diet with supplements that can help strengthen your body against pain after exercise may help too. Here are some vitamins and minerals that you can consider:

Vitamin C

Vitamin C can support your body after exercise by playing a role in the production of collagen. This protein makes up our skin, cartilages, tendons and ligaments (6). You may consider boosting your vitamin C consumption to aid your body in recovering after exercise (6).

Fish Oil

Relieve inflammation and support nerve conduction in the body with fish oil, a source of omega-3 fatty acids that are necessary for body functions such as cell growth and healthy muscle activity (7).


Cranberry, commonly consumed as juice or through supplements, has anti-inflammatory and antioxidant qualities (8)  that support joint cartilage health and supports connective tissue formation (9).


Curcumin, found in turmeric, has anti-inflammatory properties10 that can help relieve mild joint aches and pain after exercise (11).

Staying active through regular exercise doesn’t have to be a painful experience. Keep your body ready for after exercise pain with Vitable Vitamins. Customise your own multivitamin subscription per your unique requirements. These multivitamin packs can be tailored to your body’s needs and lifestyle. Get your own vitamin delivery with Vitable now!

*Always read the label and follow directions for use. If you experience any symptoms or if symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.


  1. Cleveland Clinic Content Team. “Is There Such a Thing as ‘Good Pain’ and When Should You Listen to Your Body?”. Cleveland Clinic: Health.Clevelandclinic.Org. Published October 9, 2020 on Accessed February 6, 2022.
  2. Family Doctor Content Team. “Sore Muscles from Exercise. Family Doctor: Familydoctor.Org. Published June 9, 2020 on Accessed February 6, 2022.
  3. Nationwide Children’s Content Team. “Why does my knee hurt?”. Nationwide Children’s: Nationwidechildrens.Org. Published December 8, 2010 on Accessed February 6, 2022.
  4. Cleveland Clinic Content Team. “Chest Pain in Young Athletes: When You Should Be Concerned”. Cleveland Clinic: Health.Clevelandclinic.Org. Published October 18, 2021 on Accessed February 6, 2022.
  5. Cleveland Clinic Content Team. “Joint pain”. Cleveland Clinic: My.Clevelandclinic.Org. Published March 28, 2018 on Accessed February 6, 2022.
  6. Mount Sinai Content Team. “Vitamin C (Ascorbic Acid)”. Icahn School of Medicine at Mount Sinai: Mountsinai.Org. Published on Accessed February 6, 2022.
  7. Mayo Clinic Content Team. “Fish oil”. Mayo Foundation for Medical Education and Research: Mayoclinic.Org. Published December 8, 2020 on Accessed February 6, 2022.
  8. Thimóteo, N. S. B., Iryioda, T. M. V., Alfieri, D. F., Rego, B. E. F., Scavuzzi, B. M., Fatel, E., Lozovoy, M. A. B., Simão, A. N. C., & Dichi, I. “Cranberry juice decreases disease activity in women with rheumatoid arthritis”. National LIbrary of Medicine: PubMed.Org. Published October 10, 2018 on Accessed February 6, 2022.
  9. Basu, A., Schell, J., & Scofield, R. H. “Dietary fruits and arthritis”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 24, 2019 on Accessed February 6, 2022.
  10. Hewlings, S., & Kalman, D. “Curcumin: A Review of Its Effects on Human Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 22, 2017 on Accessed February 6, 2022.
  11. Daily, J. W., Yang, M., & Park, S. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”.  US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2016 on Accessed February 6, 2022.