What Could Cause Muscle Pain?

Symptoms of muscle pain and soreness can vary in severity, duration and have many different causes. Here are some of the more common reasons for developing muscle pain and soreness:

  • Trying a new exercise routine, exercising at a higher intensity than usual, or starting to exercise for the first time can all lead to delayed onset muscle soreness (DOMS) which can be felt a day or so after exercising. Activities that involve muscles lengthening while under pressure, known as eccentric muscle action, can cause DOMS. For example, when your thigh muscles lengthen as they help slow down your body, while walking or jogging downhill.
  • Stress can cause your muscles to tense up. If you’re stressed for a while, your muscles might remain tense for prolonged periods of time, which can cause pain and discomfort.
  • Muscles can become injured from strains when they become overstretched or torn. These commonly occur in the feet, legs or back.
  • Overuse, for instance when you use the same muscles repeatedly during an activity at work or during exercise can cause muscle soreness.

Should you rest or stay active with Muscle Pain?

Depending on the cause of your muscle pain you may need to rest the injury. Let’s look at different scenarios and some self-care strategies to help you ease the pain:

Self-care for sprained or strained muscles

If your pain is caused by trauma such as a sprain or strain, it's best to allow the injury to recover. Start by protecting the injury, such as shoes that support your ankle for an ankle strain or sprain. Rest or stop activities that put weight on the injury, apply an ice pack within the first 48 hours of injury to help bring down swelling, compress (bandaging), and elevate the affected area. These steps may help to bring down swelling. Avoid heat such as hot baths or heat packs, for the first 48 hours or few days, to prevent making swelling worse.

Self-care for delayed onset muscle soreness (DOMS)

Sometimes light activity can help with symptoms, but they may return after resting. Exercising with severe symptoms could make things worse, although light exercise is unlikely to harm or speed up your recovery. If the activity is too painful, it's best to take a break for a few days until the symptoms ease. If the main goal is to reduce pain, treatments like ice packs, massage, acupressure, and pain relievers can help. However, reducing pain doesn't mean full recovery—muscle damage and reduced function may still be present.

Self-care for stress related muscle tension

Relaxation techniques and stress-relieving activities can help to reduce muscle tension and lower the risk of stress-related issues like headaches, as well as improve your well-being. For people with chronic pain, these activities can improve mood and daily functioning. Being inactive or not using your muscles, can lead to long-term stress related muscle and bone conditions.

Painkillers for Muscle Pain relief

Over-the-counter painkillers such as ibuprofen or paracetamol can help with pain.

Ibuprofen, a painkiller that has anti-inflammatory and pain relieving properties, can be applied to sore muscles as gel, or medicated plasters. You can try Nurofen Joint & Back Pain Relief Max Strength 10% Gel or Nurofen Joint & Muscular Pain Relief Medicated Plaster.  

Talk to your doctor or pharmacist if you have any questions or concerns about using painkillers.

Heat or Cold for Muscle Pain?

Both heat and cold can help with muscle pain. The cause and timing of your injury and symptoms you experience, such as swelling, will influence which therapy to use.

Cold therapy

If you have a recent injury (such as a sprain, strain or pulled muscle), try using ice for the first 48 hours, to reduce inflammation (swelling) and pain.

You can apply an ice pack, or a bag of frozen vegetables, wrapped in a towel, for up to 20 minutes every 2 to 3 hours.

Heat therapy

You can apply heat to your stiff or sore muscles and older injuries to get relief from pain, which can help by:

  • Increasing blood circulation, which may help with healing
  • Reducing muscle spasms and tension, as well as pain

You can use a hot water bottle or wheat pack, or you could also take a warm bath.

You may want to avoid applying heat for the first few days if your muscle pain has been caused by an injury and your muscles are swollen or bruised, as it can make the injury worse.

Acupuncture for Muscle Pain

Acupuncture is the insertion of tiny needles at certain places on the body, which originated from ancient Chinese medicine. It is used widely for the relief of joint and muscle pain, as well as long-term nerve and cancer related pain. Western medical acupuncture involves stimulating nerves under the skin and muscles. This triggers the body to release natural pain-relieving substances, like endorphins, which likely contribute to the positive effects of acupuncture.

One session may take from 20 minutes to an hour, including a health assessment, medical history and physical examination. A course of treatment usually requires several sessions. It’s seen as a form of complementary or alternative medicine (CAM), and may be recommended after a standard medical exam confirms that your symptoms can be effectively treated with acupuncture. Research continues to support its effectiveness for various conditions, however further studies are required into its usage and application.

Massage for Muscle Pain

Massage is used to manipulate body tissues to reduce pain, relieve muscle tension, and reduce stress. Massage therapy may use both light-touch and deep-touch techniques, applying different amounts of pressure to specific points. Massage is believed to help with many forms of muscle and joint pain.

Exercises to prevent Muscle Pain

To reduce your chances of muscle strains or sprains during exercise, it’s a good idea to do sufficient warm up before and cooling down after exercising. Warmup can help to prepare your muscles for the types of forces that may cause damage, but it might not prevent DOMS symptoms. However, stretching the muscles after exercise may help them be better prepared for future sessions of the same type of exercise. Stretching and cooling down after exercises also helps to relax you, improve your flexibility and slow your heart rate, which may help when you’re feeling stressed.

5 exercises for warming up

This warmup routine should take at least 6 minutes. You can spend longer if you need to.

  1. March on the spot: keep going for 3 minutes
    • Start by marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping your elbows bent and your fists soft.
  2. Heel digs: aim for 60 heel digs in 60 seconds
    • Place one heel forward, with your front foot (toes) pointing up. Alternate heels and punch both of your arms and hands out with each heel dig. Keep a slight bend in the supporting (back) leg.
  3. Knee lifts: aim for 30 knee lifts in 30 seconds
    • To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your tummy muscles tight and back straight. Keep a slight bend in the supporting leg.
  4. Shoulder rolls: 2 sets of 10 repetitions
    • For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.
  5. Knee bends: 10 repetitions
    • To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than10cm by bending your knees. Come up and repeat.

5 exercises for cooling down

These gentle stretches should take about 5 minutes. You can spend longer if you need to.

  1. Buttock stretch – hold for 10 to 15 seconds
    • Lie on your back and bring your knees up to your chest.
    • Cross your right leg over your left thigh and grasp the back of your left thigh with both hands. Pull your left leg towards your chest.
    • Repeat with the opposite leg.
  2. Hamstring stretch – hold for 10 to 15 seconds
    • Lie on your back and raise your right leg.
    • Hold your right leg with both hands, below your knee. Keeping your left leg bent with your foot on the floor, pull your right leg towards you, keeping it straight.
    • Repeat with the opposite leg.
  3. Inner thigh stretch – hold for 10 to 15 seconds
    • Sit down with your back straight and your legs bent.
    • Put the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.
  4. Calf stretch – hold for 10 to 15 seconds
    • Step your right leg forward, keeping it bent, and lean forwards slightly. Keep your left leg straight and try to lower the left heel to the ground.
    • Repeat with the opposite leg.
  5. Thigh stretch – hold for 10 to 15 seconds
    • Lie on your right side.
    • Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of the thigh. Keep your knees touching.
    • Repeat on the other side.

When Should You See a GP for Muscle Pain?

Contact your GP or call 111 for advice if

  • your muscle or injury is very painful or gets worse
  • you have severe swelling or bruising or it’s getting worse
  • it hurts to put weight on the injury part of your body, or it feels stiff and difficult to move
  • the pain does not improve after treating it yourself
  • you have a high temperature and feel hot and shivery as this could indicate that you have an infection