- What helps against sore muscles?
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.
Prevention of sore muscles
The following tips will help you to prevent muscle soreness:
- Beware of overconfidenceAlthough muscles can withstand enormous forces, one usually overestimates one's own ability to exercise and feels unusual or excessive physical activities. Untrained muscles should not be immediately stressed too much and too long. 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 helps: Warming up improves muscle function, 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.
- Stop slowly: Slowly expire after training and lower the muscle tone with stretching exercises.
When the sore muscles are already there
If, despite all precautions after exercise but soreness occurs, you should follow these tips:
- You're welcome do not knead: Massages do not help to cure a sore muscle. On the contrary: Too strong massages are an additional mechanical irritation of already damaged muscles and thus delay the healing process.
- comforting 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 consider the initially chilling and warming effect of Franzbranntwein on the skin as 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 muscles permanently damage the muscles, yet you should renew during the healing phase avoid large loads - the troubled muscle needs its recovery now. Easy activities Gentle movements such as swimming, going for a walk or a little gymnastics are still allowed, as 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 there are other symptoms, it is wise to see a doctor. He can determine if another trigger, such as a sprain or torn muscle, is responsible for muscle pain.