Dr Sanjiv, I am having Muscle Ache and pain after exercising after a long time. What do I do to relieve the pain? My friends recommend getting massage or stem cell injection?

Prof Im a active young individual who gyms and weight train almost 4 times a week,I develop muscle aches and Pain over certain group of muscle after strenuous regime.How do i minimise this muscle aches and spasm?
Dr Rampal ,my mum is having spasm and muscle aches due to her knee osteoarthritis.She develops pain,stiffness and spasm after little exertion of house-keeping and home gardening.

Muscle aches and pain after exercise or strenuous activity, overuse or minor
injuries are a common occurrence in daily life. Aches are usually caused by wear
and tear of muscle and part of human haemostasis.

Usually, muscle pain is for a short duration, low or medium in intensity, localized
to one region of the body. These conditions can safely be dealt with by rest,
stretching and would rarely need a doctor’s consult.

Which part of the body does it commonly occur?

Among common muscle groups are calf muscle, thigh muscle, forearm and lower
back. These are usually after a minor injury, bodybuilders, contact sport,
exertion in doing daily outdoor hobbies or patients who exert themselves after
a period of immobilisation.


When should be I be worried doctor?

Systemic muscle pain — pain throughout your whole body — is more often the
result of an infection, an illness or a side effect of a medication. It may be an
array of possible causes that may cause these symptoms from simple tendon tear,
muscle strain, fibromyalgia to sign systemic caused pain due to viral infection
or common flu. These type of muscle aches are more generalised and symptoms are
prolonged for longer periods, often months and associated with weight loss, reduced

Dr Sanjiv Rampal, you’re an orthopaedic consultant in Petaling Jaya, Malaysia,
what would you recommend as a home remedy in dealing with minor muscle pain and

The treatment or advice would depend on the grade of pain and type of
individual. I would divide them into common age group and activity for the convenience
of this article.

In younger and active age group who regularly exercises, lift weights – this
group I would suggest cryotherapy, ice packing 3-4 times a day and immediately
after exertion, splinting or immobilise injured joint for an hour or two and
using simple over the counter medication for pain relief if needed. (Not
usually needed or recommended). It would be beneficial to Emphasizing on a self-care


Muscle pain that occurs during an activity usually signals a “pulled”
or strained muscle. These types of injuries usually respond well to R.I.C.E.

Rest. Take a break from your normal activities.
Ice. Place an ice pack or bag of frozen peas on the sore area for 20 minutes
several times a day.
Compression. Use a compression bandage to reduce swelling.
Elevation. Elevate your foot to help reduce swelling.

Besides this, emphasize hydration and stretching before and after does
benefit in limiting pre and post work out injuries. Supplements like essential
proteins, creatinine and a whole load of other purported supplements which
promises faster recovery and prevention cannot be advised as evidence-based
medicine on these products are scarce and limited. I reckon these proteins and
substrate do have some effect on muscle building and faster recovery but in the
long term.

photography of woman in pink tank top stretching arm
Photo by Nathan Cowley on Pexels.com

For my slightly older patients who exerted themselves with random excessive
exercise or involve with rare hobbies that require eg squatting, poor posture
while gardening, mopping the floor or accidental falls at home would benefit
from cessation of such activity, rest and modifying activities of daily living
where big muscle groups especially the lower back and knee region which cause
less strain.
Emphasize the rice therapy also would help.

woman lying on bed while having a massage
Photo by Elly Fairytale on Pexels.com

Dr Sanjiv do you suggest body massage and reflexology right after injury ?

Pain relief is minimal in early stage of recovery.Evidence is low strength with low cost benefit ratio.

Miake-Lye IM, Mak S, Lee J, Luger T, Taylor SL, Shanman R, Beroes-Severin JM, Shekelle PG. Massage for Pain: An Evidence Map. J Altern Complement Med. 2019 May;25(5):475-502. doi: 10.1089/acm.2018.0282. Epub 2019 Mar 20. PMID: 30892910; PMCID: PMC6533778.

Stem cell injection in assisting muscle healing or enhancing recovery ?
Regenerative medicine is a growing field of musculoskeletal treatments that focuses on amplifying the body’s natural healing properties to improve function and pain after injury. Regenerative treatments are applied locally at the site of injury and work though different mechanisms, some of which are unexplained at this time.All these therapies have limited evidence and not recommended at this stage.


When Should seek medical attention?

When pain is severe enough to limit movement or inability to walk or bear
Inability to straighten joint
Throbbing pain
Pain unresolving after rest and Ice packing

Please do feel free to comment, share
and contact http://www.rampalsurgery.com to share your experience on muscle ache and
spasm or a consult with Dr Sanjiv Rampal

One response to “Dr Sanjiv, I am having Muscle Ache and pain after exercising after a long time. What do I do to relieve the pain? My friends recommend getting massage or stem cell injection?”

  1. Spot on with this write-up, I seriously believe this amazing site needs a great deal more attention. I’ll probably be back again to read more, thanks for the information!


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