For some athletes, taking pain relievers like Tylenol (acetaminophen) or Advil (ibuprofen, an NSAID drug) to ease muscle soreness after a hard workout is second nature. However, while pain relievers may have their place in lessening discomfort, pain can also be an important signal from the body that you鈥檝e overdone it.听So, how do you know when to take an occasional Advil for an achy knee and when to see a professional for help?
You Can Treat Minor Aches with OTC Medications; Injuries Require Special Attention
One of the most common reasons people feel sore after a workout is due to delayed onset muscle soreness, or DOMS. This can feel like tenderness in the muscles, stiffness, or mild swelling.
For instance, if you had a tough leg workout, you might spend the next few days walking funny up and down the stairs. You can still exercise when you experience this kind of soreness as long as the tenderness doesn鈥檛 affect your movement. However, if you can鈥檛 properly execute an exercise without shifting form, then it鈥檚 wise to take it easy.
It鈥檚 always important to warm up before a workout, especially if you鈥檙e feeling muscle fatigue. This can decrease the chance that your soreness will get in the way of your routine.
, a doctor of osteopathic medicine and听迟he director of the Center for Sports Medicine at the New York Institute of Technology, says that this kind of soreness is typical and shouldn鈥檛 be cause for concern. 鈥淎fter exercising, our muscles are inflamed,鈥 he says. 鈥淚f there鈥檚 no larger injury, this is normal and healthy. When the muscle heals after inflammation, it becomes stronger.鈥
In cases such as this, you can take an anti-inflammatory (such as ibuprofen) until DOMS subsides. Take note, however, of how often you鈥檙e doing this. Dr. Reuben Chen, a board-certified sports medicine physician, says that DOMS isn鈥檛 necessarily reoccurring, and thus you shouldn鈥檛 need to be popping pain relievers after every workout. In fact, as you progress in your physical fitness, DOMS should go away completely within a few weeks to a month.
鈥淚f there鈥檚 occasional swelling in the knee joint, for example, then taking an anti-inflammatory would be appropriate,鈥 says Chen. 鈥淏ut if you notice the need to take an anti-inflammatory every time you exercise because of swelling and pain, then it鈥檚 time to seek professional help.鈥
Is It Muscle Soreness or an Injury?
To differentiate between injury and DOMS, you should pay attention to how the painful spot feels when you move around. With DOMS, the pain should lessen when you warm up and move your body.
Injuries, however, usually become more painful with movement. Instead of soreness, an injury will feel like localized sharp pain and bruising that doesn鈥檛 go away.听
What Is the Best Pain Reliever for Soreness After a Workout?
Chen makes it clear that while NSAIDs can be helpful for short-term pain management, continuous use can be dangerous. shows that long-term usage can impair healing, make someone more prone to injury, and create health problems down the line. He adds that if you really need a pain reliever, it might be best to take Tylenol, which has been shown to produce fewer GI issues in the future.听
鈥淭ry some other over-the-counter medications, like Tylenol, about 30 to 60 minutes before you hit the gym,鈥 Chen advises. 鈥淎lso, be sure to consult with your doctor on any OTC meds you take and stay hydrated by drinking fluids before and during any workout.鈥
Other Pain Relief Treatments for Sore Muscles
Chen, who has a background in traditional Chinese medicine, also recommends considering some Eastern medicine modalities for managing aches and pains. He adds that acupuncture is a beneficial holistic pain reliever alternative.听 suggests that it鈥檚 effective at treating various forms of pain, including osteoarthritis and myofascial pain syndrome.
鈥淢odalities like controlled breathing, ice, and osteopathic manipulative medicine (OMM), are safe, inexpensive, and effective ways to reduce pain,鈥澨 Zwibel says. 鈥淭hey also empower patients by allowing them to feel more involved in their own care.鈥
Food, as we know, can often be the best medicine. Turmeric, for example, has been for its anti-inflammatory effects on irritable bowel syndrome, psoriasis, atherosclerosis, and other diseases.
Hydrolyzed , , and also have anti-inflammatory properties. The good thing about these options is that you can consistently take them, unlike NSAIDs that, over time, with your heart and kidneys.
Overall, it鈥檚 best to avoid regular use of pain relievers like Advil and Tylenol after a workout to ease sore muscles and try alternatives first. But if you need to occasionally take the edge off muscle aches and soreness, Tylenol is the best option.
Most importantly, remember to listen to the signals your body is giving you. If that aching isn鈥檛 clearing up or seems more sharp and pronounced, it鈥檚 time to see a doctor.