Demanding workouts often result in sore muscles the next day. Anyone who therefore believes that this unpleasant pain will disappear with enough rest will soon be proven wrong. The idea that the same workout as the day before could provide relief is also not quite true. Quite the opposite, in fact: the muscles that have already been affected are only strained further - there is no sign of improvement here. If you really want to get rid of sore muscles and not make them worse, you can learn certain methods from professional athletes. You can find out what tips and tricks they have up their sleeves in the following article.
Effectively fight sore muscles
If the last training session took a lot out of your muscles or you don't want to get a hangover in the first place, professional athletes have a few tips at the ready. Slow and gentle movements are the order of the day after heavy exertion. Running after intense exertion also promotes blood circulation and stimulates the metabolism. The same applies to all kinds of water sports: aqua jogging and swimming will prevent sore muscles from developing in the first place.
If you are already suffering from pain, but still don't want to skip your training session, you should shift down a gear. To do this, it is advisable to switch to gentler sports such as light jogging, walking, cycling or swimming.
Increased risk of injury from sore muscles
Since muscle soreness impairs movement, it is not uncommon for an increased risk of injury to occur during training. However, it is not only the sore muscles that are affected, but also the joints. If, for example, you have sore muscles in your legs but continue to train straight away, it is not uncommon for this to lead to Achilles tendon irritation or a blockage of the vertebral joints.
Also, refrain from vigorous massages: these not only irritate your muscle fibers, but additionally slow down the healing process.
What really helps with sore muscles?
Unfortunately, there is no cure for sore muscles, as each body's healing process is different. Even advertised ointments and lotions that supposedly work against sore muscles only keep their promise in very few cases.
However, there are different measures that professional athletes take. Therefore, if you suffer from sore muscles you can try the following methods:
Basically, sore muscles disappear by themselves within a few days. No one gets anywhere with stress and a hectic pace. Give your muscles a little time to regenerate.
Take action against sore muscles with warm water. Treat yourself to a warm bath between 37 and 39 degrees and relax in it for around 10 to 15 minutes. A visit to the sauna can also be extremely effective. In this case, however, you should drink enough fluids.
Similar to heat, exposure to cold can also provide relief. Ice baths in particular are highly praised by many professional athletes. Cold not only relieves pain, but also promotes blood circulation.
Using heat and cold in combination
A tried and tested method also includes the combined action of cold and heat. Alternating baths and showers not only promote blood circulation, but also have a pain-relieving effect. To do this, take a warm shower or bath for five minutes (between 37 and 39 degrees) and then a cold one for 10 to 30 seconds.
The change between hot and cold should take place without a break. It is best to start with warm water and end the shower or bath with cold.
You effectively combat sore muscles with light exercise training. Whether you're gently cycling, jogging or doing water aerobics, you'll slowly get your muscles moving. In this process, the pain in your muscles will slowly subside. After your exercise session, it is also a good idea to do light stretching exercises.