Sore muscles - what works best?
The sore muscles are based on an overload of the muscles, so that small micro-lesions occur and consequently ends in sore muscles with a painful feeling of tension in the corresponding muscles.
Read more about the topic here: aching or Pain like sore muscles - what can it be?
In contrast to other typical sports injuries, the therapeutic spectrum for sore muscles is less broad. The simplest approach is Wait, since sore muscles are a self-limiting injury that after a week at the latest should have subsided.
Nonetheless, there are a few measures that can help alleviate the symptoms of sore muscles. A characteristic feature of the treatment is the fact that sore muscles are a sports injury for which a therapeutic approach that increases blood circulation and warms is beneficial. Thus, the following measures are in addition to those already mentioned Heat therapy (e.g. sauna) helpful: passive stretching exercises, jogging, cycling and Aqua gymnastics / jogging.
It is important that everything should take place in moderation and with low intensity. Immobilization is by no means helpful in the case of sore muscles.
What also helps are certain home remedies, magnesium, and possibly pain relievers for strong Muscle aches and light exposure. What ultimately provides relief for the individual varies from person to person and depends on the localization and intensity of the sore muscles, as well as on the physical fitness and performance level.
Magnesium for sore muscles
Magnesium comes in the form of Tablets or. Dragees or soluble Effervescent tablets taken. Magnesium does not have to be used as a supplement, however, but can also be taken in through food. Foods particularly rich in magnesium are sesame, whole milk, wheat germ, sunflower seeds, flax seeds, nuts (cashews, almonds, peanuts), whole grain products (pasta, bread, flour), dark chocolate and cocoa.
However, depending on the level of performance or the intensity of the sporting activity, sufficient magnesium intake through food alone is no longer guaranteed, so that supplementation is necessary. In order to understand the role magnesium plays in the treatment of sore muscles, it is important to know that sore muscles cannot be prevented or prevented with magnesium. Instead, magnesium only reduces the risk of muscle soreness and is helpful for replenishing the empty magnesium stores after exercise and for supporting muscle regeneration.
At the molecular level, magnesium ensures that the resting potential, including those of the muscle cells, can be maintained, thus preventing muscle cramps. Magnesium is also an important substrate, which ensures muscle work by providing energy in the form of ATP.
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Home remedies for sore muscles
In the treatment of sore muscles, home remedies are of relatively great importance because, apart from waiting and doing light physical activity to promote blood circulation, few therapeutic approaches are popular.
As part of heat therapy, an equally effective alternative to the sauna hot bath be helpful. The warm water promotes blood circulation and warms up the affected muscles, which leads to a noticeable improvement in the sore muscles. Simultaneous use of certain Bath essences, for example with the addition of rosemary, arnica, ginger, eucalyptus and spruce needles, promotes the healing effect.
Some people also report relief of symptoms after using arnica in the form of globules or a gel. The so-called "Horse ointment“That was once developed for horses is used today. Due to certain ingredients, the ointment stimulates blood circulation and has a relaxing effect, making it ideal for treating sore muscles. The "Rubbing alcohol“, A solution of different oils, which are diluted in alcohol, the blood circulation and also has a pain-relieving effect.
Another home remedy for sore muscles are those Salt wrap. After lightly heating, the salt is wrapped in a cloth (preferably made of linen) and placed on the corresponding muscle group. By detoxifying and loosening the tissue, the salt can be used in the therapy of sore muscles.
In addition to the household remedies mentioned above, supplementary, simultaneous nutrition to support regeneration plays a decisive role. So it is important to drink enough to a lot and to pay attention to a diet rich in magnesium, vitamins and protein. In addition, according to recent US studies, cherry juice can also be effective in the treatment of sore muscles due to the antioxidants it contains. According to the studies, the cherry juice should contribute to a reduction in pain and faster regeneration.
Should you stretch if you have sore muscles?
Whether stretching is a helpful measure to treat sore muscles is currently a controversial topic. Scientific views take the position that stretching exercises are not necessarily beneficial, but rather provoke muscle soreness after exercise, including stretching.
Interestingly, there are also no scientific studies that would speak in favor of stretching for sore muscles. The statement that stretching tends to be harmful must, however, be made taking into account the underlying sport.
As soon as high-speed strength and maximum stress dominate the performance phases of a sport, stretching makes less sense than an extensive one Warm up in the form of warming up and special technical exercises.
Sports such as gymnastics, ballet or dancing are to be distinguished from this. Here it makes more sense to use stretching exercises to prepare the muscles for the load. However, it is important to stretch carefully and moderately so as not to damage the muscles by stretching too intensely before starting the exercise.
Stretching after exercise must also be controlled, since the same counterproductive effect as stretching too much before exercise can cause more damage than good to the muscles. Ultimately, the decision as to whether sore muscles should be treated with stretching exercises, due to the lack of evidence of a positive effect, remains an individual decision that must be made individually by those affected and / or their sports doctors.
Training for sore muscles
If you suffer from sore muscles, immobilization, for example in the form of a break in training, is definitely a wrong therapeutic approach.
It makes more sense that training on one lower level continue. Continuing to train is entirely possible and not harmful. Instead, it can accelerate the regeneration phase with a slight intensity. One of the reasons for this is that muscle parts that are affected by sore muscles are less challenged during training and the focus should be placed on other muscle groups. Thus, in the context of physical activity, the circulation is stimulated despite everything and the increased blood flow and warming can have a positive effect on the muscle groups concerned.
The type of training is also relevant. Instead of Strength training If you have sore muscles, the focus should be on that Endurance training lie. It is therefore important that the affected muscles should be spared, but that they do not have to be immobilized and accordingly that there is no need to stop training.
Extreme sore muscles
In general, sore muscles should always be taken seriously, as they are a sign of overstrain and overuse. Lasts a sore muscles longer than a week on, so is from one extreme sore muscles to go out.
However, this changes little in the therapeutic approach. Here, too, one has to rely on self-limiting healing through wait-and-see and sensible behavior. Support in the healing process is also not about immobilising or completely pausing training. Instead, light endurance training should take place to promote regeneration. However, it is important to know that with severe muscle soreness the risk for you Torn hamstring increased in the event of normal or increased activity too early. In addition, chronic overloading or the regular occurrence of extreme muscle soreness can lead to inflammation of the corresponding muscles.
Sore muscles in the calves
Sore calves can be treated just like any other sore muscles. The top priority here is to reduce the load on the calf muscles and focus on other muscle groups during training.
After about a week, even the most sore muscles in the calves should be gone. The healing process can be supported by salt wraps as well as measures to promote blood circulation and warming. Aqua aerobics or aqua jogging are particularly suitable for not only using the leg muscles or using them less.
You can find more about this here: Pain in the calf
The same applies to sore thighs. The localization of the sore muscles has no effect on the choice of possible therapeutic approaches. The sore muscles on the thigh should be treated in general with heat therapy, measures to stimulate blood circulation, home remedies in the form of ointments or lotions with the addition of certain active ingredients or salt wraps and light exercise with low intensity.
Is particularly suitable light joggingto loosen up the thigh muscles and support regeneration by increasing blood flow. Due to the self-limiting course and the additional application of certain measures, the thigh muscle pain should be gone after a week.
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