Ways to Reduce Joint & Muscle Pain

Ways to Reduce Joint & Muscle Pain

There’s nothing like a good run to recharge you.

Most of us adrenaline junkies push our limits to become better and faster. But it doesn’t matter if you’re into endurance sports or virtual runs, we’ve all experienced joint or muscle pain.

When you kick up the intensity level or increase your length of your run, these changes to your routine can lead to tiny injuries in your muscle fibers and connective tissue that causes muscles to sore. 

Ligaments are bands of tissue that connect bones to your body and meniscus is the rubbery disc that cushions your knee. When you work out, this cushion can worn out, causing joint pains.

Joint pain and sore muscles are uncomfortable and can affect your mood, mobility, or even your running routines. Luckily, there are some things you can do to lessen the amount of soreness.

Hot or Cold Compress

Apply a bag of ice to your stiff joint or sore muscle for 15 – 20 minutes several times a day. This can reduce inflammation or swelling as well as numbing the pain receptors so you’ll experience less pain. Never apply ice directly to the skin. Use a heating pad, hot water bottle or take a long hot shower to relax muscles and increase circulation.

Get A Massage

Massages can help ease joint and massage discomfort. You can also gently stretch your affected areas to get rid of the stiffness. Make sure to stay away from strong or hard massages if you are feeling very sore and if you are recovering from an injury, stay away from massages! 

Warm-Up and Cool Down

Studies have shown that warming up your muscles before exercising and cooling down after can reduce the pain you experience after any sort of endurance sport. It wakes up your muscles by increasing blood flow to them. A slow jog or jumping rope are examples of warming up.

It is also important to stretch after your workout. Stretching circulates blood away from your muscles and back to your heart to aid in recovery.

Limited Rest

You should wait for 48 hours before working on the same part of the muscle. However, limited or light exercise of the same muscles can actually help. For example, if you are sore after a run, a light walk for the next few days can help. So make sure you go for a walk in the park after your next virtual run. Doing stress-relieving activities like yoga and meditation helps as well.


Muscle sores and joint pains can last for more than 3 days. But what if you do not want to rest and keep pushing forward? Use medication instead. Creams like Perozin can ease up the pain quickly so you can get on your feet again. But be careful! Serious injuries can cause a longer recovery period and may affect your workout routines long-term. So, keep pushing, but know your limits.

Unfortunately, you can’t avoid sore muscles and joint pains entirely. It’s part of getting stronger and staying healthy. So follow the methods above in order to reduce your joint and muscle pain.


Checkpoint Spot, your one-stop race solutions provider.