What helps against sore muscles? - The 9 most effective tips

sore muscles problems

Everyone knows sore muscles. Muscular pains follow shortly after a strenuous workout. We will tell you what helps against sore muscles and how you can best prevent them.

After a long sports break or an unusual training with new exercises, the receipt follows quickly. The revenge of the muscles is usually felt the next day in the form of muscle pain and disappears after a few days. 

What are the causes of sore muscles, and what provides relief?

What are sore muscles? - The reasons

Muscle soreness is referred to as muscle pain, which is the result of excessive strain on the muscles. This can be intensive sports units or unusual movements, such as gardening. The high stress creates small cracks at the ends (Z-washers) of the smallest muscle units (sarcomere). After about 24 to 48 hours, these begin to become inflamed, and muscle pain occurs. The pain of moderate sore muscles usually subsides after a few days. The affected muscles are completely regenerated after about 7 days. The better a muscle is conditioned for an effort, the faster the regeneration.

What helps against sore muscles? - The 9 most effective tips

Once the muscle soreness is there, it only disappears when the muscle has largely regenerated. To support regeneration and relieve muscle pain, you can do the following:

# 01 - Gently stretch or loosen

Stretching the muscles in sore muscles does not contribute to regeneration, but it does relieve muscle pain. The strain for muscle should be easily and dynamically. This is how you relax the muscles, release tension and promote blood circulation. Excessive stretching, however, hinders muscle regeneration and can aggravate muscle pain.

# 02 - No training until the muscle is regenerated

While the muscle is recovering, it should not be trained. The excessive effort would exacerbate sore muscles and prolong regeneration. Repeating such early workouts can even lead to a decrease in muscle performance. If you still want to do sports with sore muscles, you should make sure that you do not strain the affected muscle or at least do it as an auxiliary muscle.

# 03 - Sauna

Saunas stimulate blood circulation and metabolism, which in turn promotes muscle recovery. After the sauna baths, take a cold shower to effectively boost your metabolism. However, it should not be too many visits to the sauna, since the immune system is doubly burdened by muscle regeneration and the temperature differences. Overloading would delay regeneration and increase susceptibility to disease.

# 04 - A warm bath

Warm baths also promote blood circulation and relax the muscles, which speeds up the healing process. Alternatively, warm ointments can also be applied to the areas in question.

# 05 - Adequate sleep

The body regenerates itself particularly effectively during sleep, so care should be taken to ensure adequate sleep. However, sleep quality is even more important. Especially during the deep sleep phases, the body produces proteins and growth hormones, which are important for the regeneration of the muscles. Our immune system also needs high-quality sleep phases in order to work effectively. Studies show that too short and poor sleep increases the risk of getting sick fourfold.

# 06 - Eat a protein and a balanced diet

With a healthy and balanced diet, you support your body in the recovery. Proteins and trace elements, such as magnesium, give the body an important prerequisite for optimal healing processes. With a generally healthy and balanced diet, the body does not need any supplements. With a sports and training workload close to the performance range, a customized diet can also be helpful. Due to the constant inflammatory and oxidative stress, foods with antioxidants, such as red berries, can also have a positive effect on regeneration. Otherwise, carbohydrates with a high glycemic index are right after training(Intensity of the increase in blood sugar) with protein combinations. The following foods generally promote regeneration: legumes, fish, green leafy vegetables, nuts, eggs and grains or whole grains.

# 07 - movement

Light movements, in particular, promote the healing process for sore muscles. Walks or light to moderate endurance sessions on the treadmill or stepper for up to 20 minutes promote blood circulation and boost your metabolism. Too much strain on the affected muscles, however, prolongs the regeneration. The rule of thumb is to activate the muscle, but not to strain it.

# 08 - Drink enough

The liquid is the foundation for almost all metabolic processes in the body. You cannot accelerate the regeneration by drinking water, but healing processes are slowed down by too little fluid. You ought to drink one to two liters of water a day. When exercising, at least 2 liters.

# 09 - light massages

Light massages also help with sore muscles, but here too, it is important to only activate the affected muscles and not to strain them with too much pressure. Light wellness massages stimulate blood circulation and contribute positively to edema flushing.

Preventing sore muscles - the 5 most effective tips

If you actively prevent muscle soreness, you will accelerate your regeneration, relieve muscle pain and at the same time, be a lot more reliable as well as much more effective during training. The following tips are particularly effective for preventing sore muscles.

# 01 - stretch before exercise

If you stretch before exercising, the muscles become smoother, which in turn lowers muscle tone (muscle tension). Cracks in the Z-discs of the sarcomere can thus be better prevented. However, you should not stretch too intensely before exercising, as sore muscles can also result from the stretching itself.

# 02 - Get used to new movements

The best form of prevention of sore muscles is to get the muscle used to a range of motion. A lack of coordination increases mechanical stress on the muscle. So when you do a new exercise for the first time, you should focus on doing it correctly and not repeat it until your muscles are tired. You can do that at the next training session.

# 03 - Warm up before exercise

A so-called "warm-up set" without any great effort at the beginning of each exercise is sufficient to increase coordination even in the usual exercises and to reduce the mechanical load on the power-intensive sets.

# 04 - cure diseases

If you are sick or ailing, you shouldn't do any exercise. As with diseases, the immune system must also respond to the injuries in the muscle. As a result, it is burdened twice. In addition to poor performance, the consequences are the further spreading of the disease and a delayed healing process of sore muscles.

# 05 - Increase training slowly

Even if you have warmed up, you should slowly increase your training and not start right away. By gradually increasing performance, the muscle can get used to the load better, and the risk of injuries to the muscle fibers decreases.



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