6 Tips Against Sore Muscles After Workout

6 Tips Against Sore Muscles After Workout

Everyone knows it and everyone hates it – sore muscles. If you don’t want to endure the unpleasant pain, you should follow six simple tips. For some it is agony, for others, it is confirmation that yesterday’s workout was successful – pain in the limbs caused by sore muscles.

Above all, strength training units or other intensive workouts, which make the muscles work unusually hard, are noticeable on the following days through the unpleasant pain.

Because during the sporting activity, for example when lifting heavy weights, small injuries occur in the muscles. These are tiny cracks through which water penetrates the muscle fibers, causing the muscle to swell.

The uncomfortable feeling arises when surrounding nerve cells come into contact with the substances from the muscles or are irritated by the pressure.

However, anyone who suffers from these uncomfortable sore muscles does not just have to accept the pain. A few simple tricks can help the body to regenerate quickly.

Off to the fascia roll

fascia roll
img source: rei.com

To combat sore muscles, you don’t have to wait for them to appear. In order to prevent the pain, many sports enthusiasts swear by the pleasant rolling out with a fascia roller at the end of the training session.

In fact, a review of 14 studies was able to show that rolling out the fascia immediately after training can help to noticeably reduce the intensity of the sore muscles the next day.

This is mainly due to the fact that the blood circulation and thus the oxygen supply to the stressed muscles is improved. The muscle can heal better and the perceived pain is reduced.

Keep moving

walking
img source: media.self.com

When every movement hurts, very few people feel like sitting upon a comfortable couch. But not moving now is a mistake.

Light stimuli such as walks or gentle yoga sessions can now be a real treat. Because they stimulate blood circulation, which means that more nutrients are transported to the damaged muscles – this speeds up the healing process.

“The blood carries nutrients and oxygen to the muscles. The faster these get to where they are needed, the faster the body can process them there, ”confirms the expert.

If you have sore muscles, you shouldn’t continue training with heavy weights on these days as usual. If the training plan nevertheless provides for a stronger unit in the gym, the strained muscles should only be loaded with 25 to 50 percent of the usual weight.

Install stretching units

stretching
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What is particularly good for the muscles: a nice stretching session. But here, too, the emphasis is on “easy”. Because stretching can indeed help to relieve tension, but the muscle can be stretched quickly.

“A slight stretch can be good. But overstretching the muscle when it feels extremely tense can cause it to cramp because the body tries to withstand the stimulus, ”explains the expert.

Short stretching intervals of five to ten seconds that feel good are ideal.

Drink enough water

drinking water
img source: cooperinstitute.org

In a healthy lifestyle, adequate hydration should always be at the top of the list. The increased intake of water can even help the body to heal the stressed muscles.

“A number of studies show a correlation between dehydration and increased muscle soreness and the pain associated with it,” says an expert.

Further studies are necessary, but researchers have already established that increased water intake can reduce pain.

“When muscles are injured during exercise, they release waste products and toxins that need to be filtered out of the body,” he explains. The fluid then helps the body flush these waste products out.

The body needs protein

protein food
img source: verywellhealth.com

Protein is an important nutrient for building and maintaining muscles. But protein also plays a major role in regeneration.

Of course, meals should always provide the body with a balanced supply of all important nutrients and minerals. After a strenuous workout, however, it can be useful to pay more attention to the protein content in combination with carbohydrates.

Although people’s needs vary from person to person, one can orient oneself towards consuming 1.4 to 2 grams of protein per kilogram of body weight.

Warmth or cold to fight the pain

warm bath
img source: qb-res.cloudinary.com

Anyone who has overdone it during training and is now suffering from severe pain can remedy the situation with careful heat or cold therapy – for example, a visit to the cryosauna. This pain reduction is often only brief, but it is certainly useful in the case of severe complaints.

An alternating shower on the legs can help to better blood circulation in the limbs and thus accelerate the healing process. “Heat in the form of a warm bath can also help to minimize tension and pain,” explains. Just try out what works best for you – and take it easy for the next training session.

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