Issue 515 – What to Do About Muscle Soreness? TFDA Teaches You How to Relieve It!

If the public is already experiencing muscle soreness, the Taiwan Food and Drug Administration (TFDA) reminds you that before using medication, you can first try the following:

1. Cold compress: When muscles are overused and generate heat, applying a cold compress to the affected area for 15 to 20 minutes can reduce swelling and inflammation.
2. Heat therapy: If the muscle is not in a state of inflammation or swelling, you can use heat at a comfortable temperature to improve blood circulation and relax the muscles. It is recommended to use warm towels, heating pads, or similar methods for about 10 minutes each time. If applied for too long, it may worsen blood circulation and have the opposite effect.
3. Massage: Can help relax muscles, improve blood circulation, and thereby relieve pain. Use your fingers or a massage stick to gently massage for about 10–15 minutes each time.
4. Stretching: As long as you don’t overdo it, simple stretching can help relax muscles and reduce soreness.
5. Drink more water: Replenishing fluids lost after exercise can help promote the body’s metabolism.
6. Supplement nutrition and protein: When experiencing muscle soreness, it is recommended to consume nutrient-rich foods such as eggs, brown rice, meat, liver, eel, green and yellow vegetables, beans, and bananas to help relieve muscle pain.
7. Rest: Adequate rest can significantly improve muscle soreness. As for how long to rest before resuming exercise, it is recommended to go gradually based on your physical condition—either reduce the intensity or start by working out different muscle groups.
8. Use of over-the-counter (OTC) medication: When muscle soreness is not caused by injury or other diseases or medications, and it already affects daily life, you may consider using OTC medication to help relieve pain and inflammation.

Common OTC Medicines for Relieving Muscle Soreness

• Oral painkillers (tablets, capsules, oral liquids, powders, etc.)

(1) Acetaminophen (Paracetamol): A common antipyretic and analgesic used mainly to reduce fever and relieve pain. However, it does not have anti-inflammatory effects. Use according to the recommended dosage, as this type of medicine is primarily metabolized by the liver. If used excessively, or if the person has liver dysfunction or drinking habits, be sure to consult a doctor before use.

(2) Non-steroidal anti-inflammatory drugs (NSAIDs): These have antipyretic, analgesic, and anti-inflammatory effects but may cause gastrointestinal ulcers, bleeding, and other side effects. Therefore, those with peptic ulcers, those using anticoagulants, or those using other medications that may irritate the stomach have a higher risk of gastrointestinal discomfort. Be sure to consult a doctor before use.

• Topical pain relievers

These are applied to the skin and mainly work by rubbing, spraying, or sticking to release their effects. However, it is important not to use them over large areas to avoid systemic adverse reactions. Also, for pain relief patches, the reasonable usage amount for adults is 2 to 3 patches per day, using one at a time, with each patch applied for 4 to 6 hours before removal. If the skin has wounds or is damaged, do not use these products. Also, it is not recommended to use them together with oral painkillers.

TFDA reminds the public that when using OTC drugs to relieve muscle soreness, you should follow the medication instructions and avoid overdose or improper use. If you have any questions or abnormalities, such as severe or prolonged muscle soreness, you should seek help from a doctor or pharmacist.

Source: Taiwan Food and Drug Administration, Ministry of Health and Welfare