Muscle soreness is familiar to almost anyone who starts a new workout program or increases their training intensity. Pain and stiffness usually appear 12–24 hours after exercise and can last for several days. The good news is that there are ways to reduce the risk and help your body recover faster.
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Warm Up Before Exercise
• Dedicate at least 5–10 minutes to light warm-up exercises.
• Choose dynamic movements – arm swings, shoulder rolls, light jogging in place.
• This prepares your muscles and joints for more intense activity.
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Increase Load Gradually
• Don’t start with maximum weight or a large volume of exercises.
• Add little by little – 5–10% per week, giving your body time to adapt.
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Stretch After Workout
• Spend 5–10 minutes on static stretching of the muscles you trained.
• Hold each position for 15–30 seconds without sudden movements.
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Maintain Good Hydration
• Drink water before, during, and after your workout.
• Dehydration increases the feeling of fatigue and muscle soreness.
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Ensure Enough Protein
• Eating protein-rich foods after a workout supports muscle fiber recovery.
• Suitable sources include eggs, fish, meat, legumes, and dairy products.
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Allow Time for Rest
• Avoid training the same muscle groups intensively two days in a row.
• Sleep is also key – 7–9 hours per night support faster recovery.
Remember:
Preventing muscle soreness starts even before the workout itself. Even small changes such as better warm-up, gradual increase of the load, and regular stretching can reduce discomfort and make recovery faster and more pleasant.
Products
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600 mg ibuprofen (as ibuprofen L-arginine) sachet
Oklys Forte 600 mg granules for oral solution are used in adults and children aged 14 years and older for the symptomatic treatment of:
- Inflammation
- High temperature
- Mild to moderate pain, including headache and migraine
- Muscle and joint pain
- Primary dysmenorrhea (painful menstruation)
400 mg ibuprofen (as ibuprofen L-arginine) SACHET
Oklys Express 400 mg granules for oral solution are used in adults and children aged 14 years and over for the symptomatic treatment of:
- Inflammation
- High temperature
- Mild to moderate pain, including headache and migraine
- Muscle and joint pain
- Primary dysmenorrhea (painful menstruation)
