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How to Relieve Post-Workout Muscle Pain: Physiotherapist Tips That Actually Work
Expert insights by Gabriella E Silva, Registered Physiotherapist accredited by the Health and Care Professions Council (HCPC), holding a Bachelor of Physiotherapy and currently practising in the UK.
Introduction
That satisfying ache after a tough workout might feel like a badge of honour — but when muscle pain starts to affect your mobility, sleep, or next training session, it’s time to take recovery seriously.
Whether you’re a seasoned athlete or just starting out, Delayed Onset Muscle Soreness (DOMS) is a natural, albeit uncomfortable, part of fitness progression. As a physiotherapist, I’ve worked with clients across all fitness levels, and the most common question I hear is: “How can I recover faster?”
In this expert guide, I’ll share what really works to relieve muscle soreness after exercise, based on both clinical research and hands-on experience. From massage and topical solutions to stretching and smart nutrition, these strategies can speed up your recovery and help you train smarter — not harder.
What Is Post-Workout Muscle Pain?
Post-workout muscle pain, or DOMS, usually begins 12 to 24 hours after intense or unfamiliar exercise and can peak at 48 to 72 hours. It’s caused by microscopic muscle fibre damage, inflammation, and fluid build-up in the muscles.
Symptoms of DOMS:
• Tenderness when muscles are pressed
• Reduced range of motion
• Muscle stiffness or tightness
• Temporary loss of strength
• Mild swelling in the affected area
While DOMS is not dangerous, it can slow down your performance and reduce motivation to keep moving. That’s why knowing how to recover properly is essential for long-term fitness and joint health.
Why Is Recovery So Important?
Recovery is when your muscles rebuild and grow stronger. Without adequate recovery, you risk:
• Overuse injuries
• Chronic inflammation
• Muscle imbalances
• Fatigue and burnout
Adopting a post-workout routine that includes active recovery, muscle care, and nutrition can make a dramatic difference in performance, comfort, and overall results.
Top Physiotherapist-Backed Tips for Relieving Muscle Pain After Exercise
Let’s explore what really works — and why.
Active Recovery: Keep Moving
Although rest is important, gentle movement is often better than complete inactivity. Low-intensity activity increases circulation, which helps:
• Flush out lactic acid
• Deliver oxygen and nutrients to muscles
• Reduce stiffness and swelling
What to do:
• Light walking or cycling for 15–30 minutes
• Gentle yoga or stretching
• Swimming or hydrotherapy
This approach is especially useful within the first 24–48 hours after intense workouts.
Massage Therapy & Self-Massage
Massage helps break down adhesions (knots), increase blood flow, and relax tight muscle groups.
You don’t always need a therapist — a foam roller or massage oil can do the trick at home.
Best Massage Oils for Post-Workout Recovery:
🟢 Vitalive Enchanted Roses Massage Oil – A luxurious blend of hemp, almond, and grapeseed oil to soothe sore muscles and support recovery.
🟣 Vitalive Lavender Petals Massage Oil – Infused with calming arnica and lavender, ideal for evening recovery and promoting restorative sleep.
How to use:
• Apply oil to sore muscles
• Use circular strokes and firm pressure
• Focus on large muscle groups (quads, glutes, hamstrings)
Topical Relief: Use the Right Cream or Balm
Topical pain relief works by delivering active ingredients through the skin to the sore area, offering quick, localised relief — without affecting the rest of the body.
🧴 Best Products to Try:
• Vitalive Hemp Cream Triple Action Formula – A fast-absorbing day cream with arnica, menthol, and turmeric for natural inflammation support.
• Vitalive Hot Hemp Balm – Contains warming agents like capsaicin and wintergreen, ideal before or after workouts to relax tight muscles.
• Vitalive Natural Hemp Balm – Unscented and gentle, great for sensitive skin and targeted application on small areas like elbows or calves.
These creams and balms are effective for:
• Quads, calves, hamstrings, and glutes
• Shoulders and traps
• Lower back tension
• DOMS and general fatigue
Apply Heat Therapy Strategically
Applying heat to sore areas can:
• Improve blood flow
• Relax muscles
• Relieve stiffness
✅ Use Vitalive Hemp Heat Patches after exercise or in the evening. These transdermal patches combine deep heat and natural hemp extract to deliver long-lasting relief to major muscle groups like the back, thighs, or shoulders.
Pro tip:
Use heat after workouts or before bed. For acute injuries, such as sprains or swelling, cold therapy may be better initially.
Stay Hydrated and Support Electrolyte Balance
Muscle cramps and tightness can stem from dehydration or electrolyte loss during sweating. Water alone may not be enough if you’re exercising intensely.
Tips:
• Sip water throughout your workout
• Add electrolyte tablets or natural sources like coconut water
• Limit caffeine and alcohol post-workout
Nutrition for Muscle Recovery
Post-workout nutrition plays a key role in how fast you recover. The body needs protein to rebuild muscle fibres and carbohydrates to replenish glycogen stores.
Recovery-boosting foods:
• Protein shakes (within 30 mins of training)
• Salmon or tuna (omega-3 rich)
• Sweet potatoes, rice, or oats
• Berries and leafy greens (antioxidants)
• Turmeric and ginger (natural anti-inflammatories)
Adding natural supplements like magnesium or turmeric can help support long-term recovery, particularly if inflammation is a concern.
Get Quality Sleep — the Ultimate Recovery Tool
Sleep is when the body does its best healing. Growth hormone is released during deep sleep, which helps repair muscle tissue and reduce inflammation.
Support your sleep with:
🟣 Vitalive Hemp Night Cream – Blends lavender, chamomile, and hemp for a soothing pre-bed application that eases tension and supports restful sleep.
Tips:
• Wind down with a massage oil or cream
• Avoid blue light 1 hour before bed
• Keep a consistent bedtime
What to Avoid After a Workout
Even with the best intentions, these common mistakes can slow recovery:
• Skipping cool-down stretches
• Overtraining without proper rest
• Ignoring soreness and pushing through pain
• Using cold when heat is needed (or vice versa)
• Poor hydration and nutrient intake
Active Recovery: The Underrated Strategy
Many people assume rest is the best cure for sore muscles — but complete rest can prolong muscle soreness. As a physiotherapist, I often recommend active recovery, which involves light, low-impact activity to encourage blood flow and accelerate healing.
What Does Active Recovery Look Like?
• A 20–30 minute brisk walk
• Gentle cycling or swimming
• Low-resistance elliptical training
• Foam rolling sessions
• Gentle yoga or mobility work
These movements stimulate circulation, helping remove lactic acid buildup and delivering oxygen and nutrients to healing tissues.
💡 Tip: Follow up active recovery with topical treatment like Vitalive’s Hemp Cream Triple Action Formula to target any persistent soreness in joints or large muscle groups.
Heat Therapy: A Physiotherapist’s Go-To
After the initial inflammation phase (usually the first 24–48 hours), heat therapy becomes a valuable tool in your recovery routine. It helps:
• Increase blood flow
• Relieve muscle stiffness
• Relax tight areas
How to Use Heat Safely
Avoid using heat in the early stages of injury. Once safe, apply a topical heat patch, warm towel, or heating pad to the sore area for 15–20 minutes.
Top Product Recommendation:
🔥 Vitalive Hemp Heat Patches – These self-adhesive, transdermal patches combine the proven benefits of heat therapy and natural hemp-based ingredients. Lightweight, discreet, and effective for up to 12 hours, they’re ideal for athletes, gym-goers, and active individuals seeking hands-free pain relief.
✅ Unlike air-activated patches like Cura-Heat, Vitalive's patches stay flexible and are gentle on the skin — with no synthetic chemicals or odours.
The Power of Topical Solutions: Why They Work Post-Workout
Physiotherapists are increasingly recommending topical products as part of muscle recovery plans due to their:
• Targeted action on the pain site
• Non-invasive application
• Minimal side effects compared to oral medication
Here’s how to layer topicals for better recovery:
-
Before activity: Use Vitalive Hot Hemp Balm for a warming effect to prime the muscles.
-
After training: Apply Vitalive Hemp Cream to reduce tension and inflammation.
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At night: Use Vitalive Night Cream or Lavender Petals Massage Oil for relaxation and improved sleep — both crucial for recovery.
Massage Oils: Not Just for Relaxation
Massage therapy is often misunderstood as just a luxury — but it plays a significant role in recovery when paired with high-quality massage oils.
Vitalive’s Massage Oils offer a dual benefit:
• Deep tissue nourishment from oils like almond, arnica, and grapeseed
• Aromatherapeutic relaxation from lavender, rose, or patchouli
The best oils for post-exercise massage:
• Lavender Petals Massage Oil – Ideal for evening routines. The calming scent helps reduce tension and support restful sleep.
• Enchanted Roses Massage Oil – Soothes sore muscles and hydrates the skin.
• Sensual Whispers Massage Oil – Especially helpful for couple’s massage pre and post-activity.
When to See a Physiotherapist or Doctor
While muscle soreness is normal, you should seek medical advice if:
• Pain lasts longer than 72 hours
• There's bruising or swelling
• You feel sharp pain during movement
• The pain worsens instead of improving
A physiotherapist can assess your movement patterns and recommend corrective exercises to prevent future strain.
Final Recommendations
As a physiotherapist, I encourage a multifaceted approach to muscle recovery:
• Use targeted topical products to manage soreness naturally
• Incorporate massage oils into your routine for muscle release and stress relief
• Don’t underestimate active recovery
• Prioritise hydration, nutrition, and rest
• Use heat therapy post-exercise — not too early — to improve comfort and recovery
🛒 Ready to upgrade your recovery routine?
Explore Vitalive’s Recovery Essentials – from hemp-infused creams to natural heat patches, every product is crafted to help your body bounce back.
Frequently Asked Questions
1. What is the fastest way to relieve sore muscles after a workout?
The fastest way to relieve sore muscles is through a combination of light movement (active recovery), hydration, and the application of topical relief products like Vitalive’s Hemp Cream Triple Action Formula. These creams deliver targeted relief directly to overworked areas, helping reduce post-exercise inflammation and stiffness.
2. Is it better to use heat or cold for post-workout muscle pain?
Use cold therapy (e.g. ice packs) in the first 24–48 hours to reduce inflammation, then switch to heat therapy to relax tight muscles. Vitalive Hemp Heat Patches offer a natural warming effect that promotes blood flow and eases soreness after this initial phase.
3. How long does post-workout muscle soreness usually last?
Post-workout soreness, also known as DOMS (Delayed Onset Muscle Soreness), typically peaks between 24–72 hours. Using muscle recovery aids like hemp-infused balms, massage oils, and gentle mobility work can help reduce discomfort and speed recovery.
4. Can I still exercise if my muscles are sore from a previous workout?
Yes, but opt for light activity such as walking, yoga, or swimming. This active recovery improves circulation and reduces muscle tightness. Applying a hemp balm or cream before and after light exercise may help ease discomfort and prevent injury.
5. Do hemp balms and creams really work for muscle recovery?
Yes, hemp topicals are increasingly used in physiotherapy for their natural anti-inflammatory and pain-soothing properties. Products like Vitalive Hot Hemp Balm or Vitalive Lavender Petals Massage Oil can support deep tissue relaxation and post-workout recovery.
6. What is the best massage oil for sore muscles after exercise?
Look for a massage oil with arnica, hemp seed oil, or lavender, like Vitalive’s Lavender Petals Massage Oil. It helps relieve tight muscles, calms the nervous system, and supports quality sleep — which is vital for muscle repair.
7. Should I apply muscle cream before or after a workout?
Apply a warming balm like Vitalive Hot Hemp Balm before physical activity to help prevent strain, and a cooling or calming cream like Vitalive Hemp Cream Triple Action Formula after exercise to soothe and repair muscles.
8. What is the best recovery routine for gym-goers and athletes?
A well-rounded muscle recovery routine includes:
• Stretching post-exercise
• Topical hemp cream or balm application
• Heat therapy with patches
• Gentle massage using Vitalive oils
• Hydration and anti-inflammatory foods
This routine helps reduce DOMS and improve performance.
9. Can I layer a heat patch over hemp cream or balm?
Yes, layering a Vitalive Heat Patch over Vitalive Hemp Cream or Hot Hemp Balm can enhance penetration and prolong pain relief. Always patch test first and avoid layering if you have sensitive skin.
10. Are Vitalive products safe for regular use after workouts?
Absolutely. All Vitalive topical products are made with natural ingredients, non-addictive, and safe for daily use. They are popular with gym users, sports therapists, and active individuals seeking natural pain relief solutions.