What is myalgia? Causes, treatments, and exercises for muscle pain
Muscle pain, or myalgia, has many causes, from stress to the flu. Find relief with simple treatments, including gentle stretches recommended by physical therapists.
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If you’ve ever tried a new workout and felt sore after, you’re probably familiar with myalgia — the medical term for muscle pain. You might also notice myalgia when you have the flu or after an injury like a muscle strain.
Muscle pain generally falls into two categories: pain in one specific spot or pain that is spread out. Often, simple treatments like gentle movement, massage, and heat and cold therapy can help relieve myalgia discomfort and make it easier to move
“You don’t always need to know the exact cause of myalgia to begin exercise therapy and start feeling better,” says Rodrigo Quevedo, PT, DPT, a physical therapist at Hinge Health.
Here’s a closer look at myalgia, including common causes and how to manage it, especially with stretches recommended by Hinge Health physical therapists.
What is myalgia?
Myalgia is the medical name for muscle aches and pains. Myalgia describes pain in your muscles, but can also involve the tendons that connect muscle to bone and ligaments that connect bones together.
Myalgia can sometimes be mistaken for joint pain. “If you feel pain directly at a joint, that is usually a joint issue,” Dr. Quevedo says. “But if you notice pain in the area between your joints — like your shin or thigh — it’s most likely muscle pain.” Myalgia discomfort can range from a dull, sore ache to a throbbing sensation.
Symptoms of myalgia
Myalgia feels different for everyone. Some people experience acute (sudden) pain, while for others, it is persistent (ongoing). For example, pain from a muscle injury is usually focused in one specific area and may feel sharp when you move. On the other hand, myalgia related to an infection or illness tends to feel like a deep, widespread ache throughout your body. Common symptoms include:
Muscle tenderness or soreness
Muscle stiffness, which may limit range of motion
Cramping or throbbing muscle pain
Muscle fatigue and weakness
Redness or swelling in the sore area
Muscle pain that worsens with movement
Muscle tightness following rest
Types of myalgia
Muscle pain can range from a specific ache in one area — say, after a workout — to widespread soreness throughout the body. Categorizing the type of pain you are feeling can help healthcare providers identify what might be contributing to your symptoms — and the best way to manage them. Here are some of the more common types of myalgia to consider:
Localized myalgia. This refers to muscle pain in a specific area, like your calf or thigh. "It’s likely to be related to a single event, like a challenging workout or a minor injury," says Dr. Quevedo.
Diffuse myalgia. This is pain that feels widespread across your entire body. "This is more likely to be due to a virus like the flu or an underlying medical condition, such as an autoimmune condition," explains Dr. Quevedo.
Fibromyalgia. This is a complex chronic condition characterized by widespread muscle pain, often accompanied by other symptoms like fatigue, sleep changes, and mood shifts.
Myositis-related myalgia. This pain stems from myositis, a group of rare conditions characterized by inflammation in the muscles.
Idiopathic myalgia. This is the term used for muscle pain that appears without a clear trigger or known cause.
Causes of myalgia
Muscle pain often feels like a sign that something is “wrong,” but more often, it’s simply a signal that your body is reacting to a change — whether that's a new activity, illness, or even life stress. Some common factors include:
New or increased activity. It’s common to feel sore when you do more activity than your body is ready for at that moment. "If you do activities that your body isn’t used to — whether it’s working a different muscle group at the gym or doing yard work over the weekend — it’s normal to have sore or achy muscles after," Dr. Quevedo says.
Viral or bacterial infections. Viruses like COVID-19 or the flu can trigger inflammation, which can lead to muscle aches. "It’s a normal part of your body’s immune response," says Dr. Quevedo.
Autoimmune conditions. Some conditions, such as lupus or multiple sclerosis, cause the immune system to become overactive and target healthy tissue. "This can lead to irritation and inflammation throughout your body, including in your muscles," says Dr. Quevedo.
Medication side effects. Certain drugs, such as statins (for high cholesterol), beta-blockers (for blood pressure), and bisphosphonates (for osteoporosis) have been linked to muscle pain.
Stress and emotional tension. When you’re stressed, your nervous system can trigger a "fight or flight" response, causing you to hold tension in your muscles. Over time, this constant tension can lead to aching. "Chronic stress can also raise your body's sensitivity, which may make you feel pain more intensely," says Dr. Quevedo.
Nutritional factors. Research suggests that lower levels of certain nutrients, like vitamin B12, magnesium, and potassium, may make you more likely to experience muscle pain and cramps.
Endocrine disorders. Conditions that affect your hormones, like certain types of thyroid disease, are also linked to muscle pain.
How movement can help with myalgia
If your muscles are sore, it’s possible you might not feel like jumping into an intense workout. But light activity, such as walking and gentle stretches, may actually help your muscles recover.
“When we exercise, our body releases feel-good hormones, as well as substances that help to reduce inflammation,” explains Dr. Quevedo. Movement also increases blood flow to the area, which delivers nutrients to your muscles and supports the healing process.
"Any movement, even low-impact activities like water aerobics, tai chi, yoga, or a light hike, will help increase blood flow throughout the body and gently release tension in your muscles," says Dr. Quevedo.
Exercises to help muscle soreness
Want expert care? Check if you're covered for our free program →- Back rotation stretch
- Cat cow
- Child’s pose
- Open book rotations
- Doorway stretch
The above stretches help ease tension in the places where you tend to feel it the most, including your hips, back, shoulders, and neck. Doing these gentle movements daily can help keep your muscles flexible and mobile, making it easier to move with less stiffness.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Treatments for myalgia
How quickly muscle pain improves often depends on what factors are contributing to it. While muscle soreness from a workout or physical activity usually fades within a few days, pain related to chronic conditions may ebb and flow, with symptoms flaring and subsiding over time. Regardless of the source, there are simple steps you can take to manage your symptoms and feel more comfortable. Here’s what Hinge Health physical therapists recommend:
Try physical therapy and targeted exercises. Targeted exercises, like the ones above, help loosen up sore and tense muscles. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.
Stay active. "Sometimes people hesitate to move sore muscles, but inactivity can actually lead to more stiffness," says Dr. Quevedo. While it helps to stick to low-impact activities for a few days, the goal is to keep moving. "Get in the pool, bike, walk, or use the elliptical," Dr. Quevedo adds. Yoga is also a good option — the deep breathing in this practice helps relax your nervous system, while gentle stretches can ease muscle tension. The goal is to listen to your body and find your movement sweet spot, or the level of activity that feels challenging but manageable, where you can move with control without pushing your body more than it’s ready for.
Apply heat or cold therapy. Heat often soothes muscle tension and stiffness, whereas cold therapies like ice can help alleviate swelling and numb pain. Try either method or alternate between the two depending on what feels best for you.
Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can help ease pain so you can do your targeted exercises and stay active when you have muscle pain. Other options are topical NSAIDs or pain relief creams. If you have a medical condition or take other medications, check in with your provider to make sure these OTC options are safe to take.
Try massage therapy. Massages that focus on relieving tension in sensitive spots, often called muscle knots, can help increase blood flow to the area, which aids muscle recovery. Research shows that massage is an effective way to reduce muscle soreness after exercise.
Consider lifestyle modifications. Factors like sleep, stress, nutrition, and daily activity all play a role in how you feel. Many people are surprised to learn that pain isn’t just about the condition of your muscles and bones — your daily habits and overall well-being can turn down the volume of your symptoms. Staying curious about how your routines affect your body can help you identify where small changes might bring relief. For example, you might notice your pain is less noticeable on low-stress days.
Ask about TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle pulses to quiet your pain response and help reduce pain associated with conditions like myalgia. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. Make sure you follow the instructions on the device to make sure it’s safe to use when you have muscle pain.
Note: If your myalgia is related to a chronic condition, see a specialist for ongoing management.
When to see a doctor
Most muscle pain resolves with time and home care, but sometimes these symptoms can be a sign of an underlying condition, infection, or medication side effect. You should consult a healthcare provider if:
You pain worsens or limits your ability to perform daily activities despite gentle movement and self-care
You also have other symptoms like a fever, rash, or swelling
You experience significant weakness or numbness
The pain started shortly after beginning a new medication or changing a dosage
PT tip: When in doubt, stretch it out
When your muscles ache, your first instinct might be to lay low and protect the area. But keeping muscles locked in one position often leads to more stiffness. "Whenever you have muscle pain, you can’t go wrong with some simple stretches and gentle movement — no matter the cause," says Dr. Quevedo. Gentle motion signals to your nervous system that it’s safe to relax and increases blood flow to help the area recover.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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