By the Medsmingle Team · Updated 13 November 2026

Muscle soreness that starts 12 to 24 hours after exercise and peaks around 1 to 3 days later is called delayed onset muscle soreness (DOMS). It’s common after a new or harder workout and is a normal part of your muscles adapting. It usually fades within 5 days.

What helps

• Keep moving gently: walking, cycling or swimming at an easy pace eases stiffness better than complete rest.
• Warmth: a warm bath or heat pack relaxes tight muscles.
• Massage or foam rolling: can reduce soreness and help you feel better.
• Sleep and protein: muscles repair overnight; include protein at meals.
• Stay hydrated.

Rubs, balms and gels

• Menthol or camphor balms, create a cooling or warming feeling that can distract from aches.
• Diclofenac gel (Voltaren) is an anti-inflammatory pain reliever used for certain types of joint pain. It is not a routine recovery aid after a workout; check its approved uses and warnings with a pharmacist.

Apply to unbroken skin only, wash your hands afterwards, and don’t use with a heating pad, which can cause burns.

Pain relievers

Acetaminophen or ibuprofen can ease soreness for a day or two. Use the lowest dose that works and follow the label. Avoid ibuprofen if you have stomach ulcers, kidney disease or take blood thinners.

Prevention

• Increase intensity, weight or distance gradually, according to your fitness and recovery
• Warm up for 5 to 10 minutes first
• Repeat the same activity regularly; soreness lessens as your body adapts

Soreness or injury?

Typical soreness is a dull ache in muscles you have exercised. Its pattern alone cannot rule out an injury. See a doctor if you have:

• Sharp or sudden pain during exercise, a pop, or swelling and bruising
• Pain that’s still severe after 5 to 7 days
• Very dark (tea- or cola-colored) urine, extreme muscle pain or weakness after an intense workout: get urgent care, as this can be rhabdomyolysis, which can damage the kidneys

Frequently asked questions

Should I exercise with sore muscles?

Light activity is fine and often helps. Give the sore muscle group a break from hard training for a day or two.

Is soreness a sign of a good workout?

Not necessarily. It mainly means you did something new or harder. You can build fitness without being sore.

Do ice baths help?

They may reduce soreness slightly, but warm baths and gentle movement feel better for many people.

More in our Everyday Health guide: all our articles and products on this topic in one place.

For questions about a prescription or symptoms, speak with your own doctor or pharmacist. For website enquiries, contact our team.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist.

Source

American College of Sports Medicine: muscle recovery.

By the Medsmingle Team · Updated 13 November 2026

Giloy, also called guduchi or Tinospora cordifolia, is a climbing plant that Ayurveda calls “amrita”, the root of immortality. It became especially popular as an immunity herb during the COVID-19 pandemic. It has interesting early research, but also a safety signal that’s important to know about.

Traditional uses

• Supporting immunity and recovery from fever
• Digestion
• Blood sugar balance
• Joint comfort

What the evidence shows

• Immunity: lab and animal studies show effects on immune cells, but good-quality human trials are lacking.
• Blood sugar: some small studies suggest it may lower blood sugar, which matters if you take diabetes medicine.
• Fever and infections: no reliable evidence that it treats or prevents infections like dengue or COVID-19.

The liver warning

Since 2020, doctors in India have reported cases of liver injury, including autoimmune-like hepatitis, in people taking giloy, often for several weeks or months. Many had an underlying autoimmune tendency or took other supplements too. Most recovered after stopping, but some cases were serious. LiverTox documents multiple reports, including severe injury.

Stop taking giloy and see a doctor if you notice yellow skin or eyes, dark urine, pale stools, itching or unusual tiredness.

Who should avoid it or check with a doctor first

• People with liver disease or an autoimmune condition (such as rheumatoid arthritis, lupus or type 1 diabetes)
• Anyone taking diabetes medicine, immunosuppressants or other herbal supplements
• Pregnant or breastfeeding women and children
• People having surgery in the next 2 weeks (because of blood sugar effects)

Before considering giloy

No brand or label dose guarantees safety. Discuss the liver-injury reports with a qualified healthcare professional before using it. Do not use it to prevent or treat infections or to replace prescribed medicines.

Frequently asked questions

Is giloy safe to take daily?

Safety cannot be assumed from the label or a short course. Liver injury has been reported, including serious cases. Discuss alternatives with your clinician.

Does giloy boost immunity?

It’s traditionally used for immunity, but there’s not yet good evidence in people that it prevents infections.

Can people with diabetes take giloy?

Only with a doctor’s advice, because it may lower blood sugar further when combined with diabetes medicine.

More in our Everyday Health guide: all our articles and products on this topic in one place.

For questions about a prescription or symptoms, speak with your own doctor or pharmacist. For website enquiries, contact our team.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease.

Source

NIH LiverTox: Tinospora.

By the Medsmingle Team · Updated 13 November 2026

Gokshura, known in the West as Tribulus terrestris or puncture vine, is a plant used in Ayurveda for men’s vitality and urinary health. It’s also sold in sports supplements with claims about testosterone. Here’s what the evidence says.

Traditional uses

• Men’s vitality and libido
• Urinary and kidney health
• General strength and energy

What studies show

• Testosterone and muscle: most human studies found no meaningful increase in testosterone or muscle strength in healthy men.
• Libido: a few small trials suggest it may improve sexual desire in some men and women, but the studies are small and short.
• Urinary health: evidence in people is very limited.

Small studies do not establish a dependable treatment benefit. Gokshura should not replace assessment or prescribed treatment for persistent sexual or urinary symptoms.

How it’s taken

Gokshura is available as tablets such as Himalaya Gokshura. Preparations and concentrations differ. There is no established dose proven to treat ED or raise testosterone; ask a clinician before using a supplement.

Side effects

• Upset stomach, nausea or cramps are the most common
• Rare reports of kidney and liver problems with high doses or long-term use
• Possible lowering of blood sugar and blood pressure

Who should avoid it or check with a doctor first

• Pregnant or breastfeeding women
• People with kidney or liver disease, or a history of kidney stones
• Anyone taking diabetes, blood pressure, heart (such as digoxin) or lithium medicines
• People with hormone-sensitive conditions, including prostate cancer
• Competitive athletes: check supplements for banned substances

See a doctor if

You have low energy, low libido or erection problems that last. These can be signs of conditions such as diabetes, heart disease, low testosterone or depression, which need proper diagnosis.

Frequently asked questions

Does gokshura increase testosterone?

Most human studies say no, at least not in healthy men.

How long does gokshura take to work?

Studies on libido usually lasted 4 to 12 weeks. These trials do not establish a reliable time to benefit or prove long-term safety.

Can women take gokshura?

Some small studies included women, but it isn’t advised during pregnancy or breastfeeding. Check with a doctor first.

More in our Everyday Health guide: all our articles and products on this topic in one place.

For questions about a prescription or symptoms, speak with your own doctor or pharmacist. For website enquiries, contact our team.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Supplements are not evaluated by the FDA to diagnose, treat, cure or prevent any disease.

Source

NIH Office of Dietary Supplements: Tribulus evidence and safety.