If you follow some prevention tips, you can reduce the risk of muscle soreness after exercise. In spite of the muscular pains of all precautions, you can do a lot to alleviate the discomfort. Here are some simple and effective anti-sore tips.
Preventing sore muscles
The following tips will help you to prevent sore muscles:
- Beware of overconfidence: Although muscles can withstand enormous forces, but usually one overestimates their own resilience and seems to unusual or excessive physical activities too. If possible, untrained muscles should not be stressed too much and too long immediately. Regular sports endurance training, maybe several times a week, helps to prevent muscle soreness. Furthermore, it makes sense to increase the athletic performance only slowly and moderately. It's best to create a training plan that builds slowly.
- Promote blood circulation: rubbing the muscles before exercise with circulation-enhancing muscle oils or lotions also reduces the risk of muscle soreness. Here are products with rosemary or arnica have proven.
- Warming up: Warming up improves muscular functioning, coordination and promotes blood circulation. Stretching exercises can also be installed in the approximately 15-minute warm-up program. The latter reduces the risk of injury and soreness after exercise. However, you do not have to warm up for slow jogging or walking.
- Slowly stop: After training, slowly expire again and lower the muscle tone with stretching exercises.
When the sore muscles are already there
If, despite all the precautions after exercise but soreness occurs, you should follow these tips:
- Please do not knead: Massages do not help to cure a sore muscle. On the contrary: Too strong massages are an additional mechanical irritation of the already damaged muscles and thus delay the healing process.
- Comfortable relaxation: after sports, a relaxing sauna or a hot bath with arnica, eucalyptus, spruce needles or rosemary is highly recommended. The combination of medicinal plants and heat stimulates blood circulation. Many also find the initially chilling and warming effect of Franzbranntwein on the skin pleasant. If cramps occur in addition to muscle soreness, magnesium helps, for example in the form of effervescent tablets.
- After the sport is not before the sport: So far there is no evidence that the unloved sore muscle permanently damages the muscles, but you should avoid again during the healing phase large loads - the troubled muscle now needs his recovery. Gentle activities with gentle movements such as swimming, walking or a little gymnastics are still allowed because they promote blood circulation and thus support regeneration.
Although homeopathic treatments with arnica (globules, gel) are recommended, they have not been shown to be effective in studies. If the pain has not subsided after a few days or if you have any other symptoms, it may be a good idea to see a doctor. He can tell if another trigger, such as a sprain or torn muscle, is responsible for muscle pain.