Andy Devaney
Britain has a problem with pain — and it’s quietly wrecking exercise habits. A new Deep Heat & Deep Freeze fitness – www.mentholatum.co.uk tracker report suggests 42% of adults avoid exercise because of muscle and joint discomfort. The good news: smarter warm-ups, better recovery, and simple hot–cold routines can reduce flare-ups and keep you moving.
Physiotherapist and part of the Deep Heat and Deep Freeze expert hub, Sammy Margo explains: “It would appear that this pain is felt all over our muscles and joints. The Deep Heat & Deep Freeze report, which dives into the nation’s latest wellness statistics, has found that:
Nearly a third (30%) of Brits suffer from muscle and joint pain in their legs 28% feel it in their knees and 26% note discomfort in their back.
A quarter say they feel pain in their feet, while 24% experience muscle and joint pain in their ankles. Shoulders, hands, thighs, arms and necks were also pain points for Brits.”1
Know what you’re dealing with: DOMS vs injury
Aches after training are common — particularly if you’re returning after a break.
Sammy Margo explains: “Workouts which are designed to build muscle, such a strength training workouts, will also involve a degree of discomfort as this can only be achieved by a process known as hypertrophy, which involves working muscle to the point of creating micro-tears which, as they are repaired, increase muscle mass.”[6]
Elyn Marwick, Personal Trainer, Coach & Functional Fitness Specialist & Cross Fit International Competitor, who also swears by Deep Heat and Deep Freeze adds: “There are a multitude of exercise benefits yet one in seven adults (14%) admit they never exercise and one in ten (11%) describe their fitness as poor. Despite this, only 76% of respondents believe they should do more exercise, compared to 86% in 2024 (78% of women compared to 74% of men).”1
Then there’s the key distinction most people miss:
Elyn Marwick adds: “DOMS usually feels like a dull, achy stiffness that develops gradually (often peaking 24 to 72 hours after exercise) and affects the muscles symmetrically. This kind of soreness eases as you warm up and move, and generally improves within a few days. Injury-related pain, on the other hand, tends to be sharper, more localised and may appear suddenly during exercise. It can persist or worsen with movement and may be accompanied by swelling, bruising or joint pain.”
If it’s sharp, localised, sudden, or worsening — stop and get advice if needed.
3 steps to warm up better, recover faster, and reduce flare-ups
1) Warm up and cool down (the five-minute habit that prevents weeks off)
The tracker data suggests 27% of people don’t warm up — and women are more likely to skip it.
Sammy Margo says: “This is a big mistake, as failing to prepare is preparation for failure and they are far more likely to suffer a muscle injury which will take them out of the game for a few days or, in some cases, several weeks.
“Once you have sustained a muscle sprain or torn ligament, you become more susceptible to injuries in future, so it becomes even more important to make sure that every workout or run includes at least five minutes of warming up and cooling down.”
Simple warm-up (5 minutes):
- 60 seconds brisk walk or march
- 10 leg swings each side
- 8 lunges (easy range)
- 10 arm circles + 10 shoulder rolls
- 30 seconds bodyweight squats or glute bridges
Cool-down: 3–5 minutes easy walking plus gentle static stretches.
Margo adds: “The tracker report has also revealed that it’s older adults who are most likely to skip warm-ups and cool-downs, yet they are also the group who are skipping exercise due to pain.
“I also advise my clients to use products from the Deep Heat and Deep Freeze muscle and joint care range as part of their routine, and to have them on hand in case of any injury or soreness.”[9]
2) Factor in recovery (because that’s when you actually improve)
Skipping recovery doesn’t make you tougher — it makes you sore for longer.
Sammy Margo explains: “It’s during rest, not while you’re exercising, that your muscles actually repair, strengthen and adapt. Without enough recovery, you increase your risk of overtraining, injury and prolonged soreness. But it isn’t just about taking a day off; it also includes good sleep (seven to eight hours every night), proper nutrition (wholefoods rather than processed), staying hydrated and stretching.”
Quick recovery rules:
- Build in easier days (walk, yoga, light cycling)
- Prioritise sleep before you add intensity
- Hydrate consistently
- Don’t jump your training volume too fast
3) Hot and cooling topical therapies: use the right one at the right time
Elyn Marwick explains: “Heat brings more blood to the muscle and that brings added oxygen and nutrients to enhance muscle repair, as well as relaxing aching and over-tired muscles. It helps to ease those uncomfortable muscle ‘knots’. Cooling therapies have the opposite effect, and help calm minor aches and pains by calming inflammation and reducing blood flow.”
Practical guide
- Heat: stiffness, tight “knots”, pre-session support, cold-weather creakiness
- Cold: fresh flare-ups, post-session irritation, minor aches that feel “angry”
If you want a simple at-home kit, think: a heat rub or roll-on for tight areas, and a cold gel or spray for post-session flare-ups — plus patches if you need longer, targeted support (for example, back or hips).
The straight truth
Pain is turning exercise into something people fear — but the fix is rarely heroic. It’s consistent warm-ups, sensible training loads, and recovery you actually stick to.
Sammy Margo adds: “The research is clear: we aren’t moving enough and one of the key reasons for this, is pain. So, let’s try to reduce discomfort, aches and soreness by stretching, factoring in recovery and using the Deep Heat and Deep Freeze range to help tackle muscle and joint health challenges, so the nation can reap the many, many benefits of exercise and moving more.”
FAQs
How long should a warm-up be?
At least five minutes. Longer if you’re older, stiff, cold, or returning from a break.
What’s the difference between DOMS and injury pain?
DOMS is dull, symmetrical and peaks 24–72 hours post-exercise. Injury pain is sharper, localised, may appear suddenly, and can worsen with movement.
Is heat or cold better after exercise?
Cold is typically preferred for fresh flare-ups and irritated areas; heat is often better for stiffness and tightness—especially later or pre-session.
What are the simplest recovery basics?
Sleep, hydration, nutrition, light movement on easy days, and not ramping training too quickly.
When should I stop exercising due to pain?
If discomfort is sharp, sudden, worsening, or accompanied by swelling/bruising, stop and seek professional advice.
