Medically reviewed by Misty Seidenburg
Do you find yourself dealing with painful swelling after a strenuous workout? Maybe you pushed your limits in a tough session only to wake up the next day feeling like you’ve been hit by a truck. Along with swelling, you may be dealing with aches, soreness, or stiffness, wondering when you’ll be able to exercise again.
Fortunately, there are effective strategies for managing post-workout swelling, alleviating discomfort, and supporting muscle recovery. Try these tips the next time you hit the gym.
Swelling after intense exercise is primarily caused by temporary inflammation. Acute, exercise-induced inflammation is a normal physiological response to pushing the body during intense physical activity.
During a challenging workout, tiny tears develop in our muscle fibers. These micro-tears are normal when loaded appropriately and trigger the body’s natural response to heal the damaged tissue and build new muscle tissue. This inflammatory response sends white blood cells to the injured area to clean the area and begin healing. Increased blood flow to the injury site causes noticeable soreness and swelling. This is sometimes referred to as delayed-onset muscle soreness (DOMS).
Certain workouts are more likely to cause swelling. Strength training using body weight or equipment like weight machines, dumbbells, or resistance bands increases muscle mass and strength. That happens through the rebuilding process described above.
High-intensity interval training (HIIT) alternates between quick, intense bursts of work and periods of recovery. It might include bodyweight, kettlebell, dumbbell, running, and rowing exercises. However, the inflammatory response can be less severe with HIIT than with strength training alone because it includes long rest intervals and shorter activity times.
A bit of swelling is not just okay; it’s expected with most high-intensity workouts. It’s a sign that your body is going through its natural repair process. As the muscles heal, they also become stronger as the body increases the number of muscle fibers. This is why you gain strength and muscle with regular workouts. So, don’t be discouraged by a little swelling-it’s a sign of progress!
Proactively managing post-workout swelling will help you feel better and accelerate athletic recovery. Here are some simple yet powerful ways to alleviate inflammation after intense exercise.
A change in your workout makes sense if you want to stay active, but high-intensity exercise is not ideal due to physical challenges or personal preference. Low-impact activities like walking, swimming, cycling, yoga, and water aerobics all provide the benefits of exercise without the post-workout soreness.
Even though some level of post-exercise swelling is common, it’s important to listen to your body. It’s normal to experience muscle swelling and soreness after novel or eccentric-heavy exercise for up to 24-72 hours. You should still be able to perform your daily activities during that time. Remember, this is a temporary phase, and your body will soon return to its normal state.
However, if it does not improve in a few days, or you have problems with mobility and function, see your healthcare provider. Significant swelling or swelling accompanied by pain can be a sign to stop and consult your healthcare professional. A physical exam and imaging tests may be needed to determine the cause and rule out more serious conditions.
Are you ready to take control of your post-workout recovery? Find a physical therapy clinic near you and start implementing these strategies today.
