Table of Contents
How does sore muscles come about?
Everyone knows him and he comes faster than we like. Sore muscles are the result of overexerting the muscles. This is especially true when muscles that previously got little or no use are now overworked and overstimulated. The unfamiliar loads ensure that small tears appear in the muscle. As a result, water is stored, small inflammations develop and the muscle swells. However, it is not the tears that hurt, but the nerve fibers that are irritated by the swollen tissue. It can take up to a day for the pain signals to be passed through the body.
What helps against sore muscles?
- Warmth and relaxation help against sore muscles by calming them down. Warm compresses, a hot bath or a visit to the sauna are ideal.
- Active regeneration is particularly important because it means the muscles are supplied with fresh blood and oxygen more intensively, which means they heal faster. Walking, cycling or swimming are particularly suitable.
- Eating more actually helps with sore muscles. The reason: the body needs proteins as building blocks to repair the muscle quickly. Therefore, eat slightly in excess so that the muscle has the opportunity through repair and growth to adapt to the load. So treat yourself to some low-fat quark with fruit, some cheese, chicken or legumes. They all contain a lot of valuable protein.
- Contrast showers promote blood circulation and also strengthen the cardiovascular and immune systems . End the contrast shower with cold water and you will feel more fit and awake. Warm water, on the other hand, relaxes and makes you tired.
How can I prevent muscle soreness?
Sore muscles can always occur, regardless of whether you are very active in sports or have little exercise in everyday life. However, people who regularly train all muscle groups, for example with a training plan for strength training, have the greatest advantage. The following also applies: not too much and too fast. If you push your limits too quickly, you risk sore muscles. So get your body used to the movement slowly and build up over time. Stop when your body shows signs of breaking point.
What should I avoid if I have sore muscles?
Strong massages and intensive training of the broken muscles are not recommended . Both can lead to further muscle damage, delaying recovery. Permanent overload can lead to chronic muscle inflammation. Static stretching is also discouraged as it can also irritate and overuse the muscle, leading to other minor injuries.
