Key Points at a Glance
- Everyone knows it, everyone has experienced it at some point, or feels it regularly after playing sports or working out. We're talking about muscle soreness.
- But who is actually responsible for this phenomenon?
- It's true that no matter how well-trained we are, muscle soreness still strikes time and again.
- However, there are a few tricks and tips for dealing with muscle soreness.
The good news about muscle soreness is that it eventually goes away and doesn’t cause any permanent damage to muscle tissue. Still, the stiffness and swelling of the muscles can be quite a burden for a day—or, in more extreme cases, even for several days. Sometimes, tiny tears in the muscle are what trigger the soreness. It’s relatively undisputed that muscle soreness is simply caused by overexertion, but how can you get rid of it quickly?
How long do sore muscles last?
This varies from person to person and depends primarily on how fit you are. First, well-trained muscles last longer during exercise; second, you’re less likely to get sore muscles; and third, your muscles recover much faster if you do end up getting sore. Still, it usually takes a few days.
If the pain doesn't improve even after a week, you should see a (sports) doctor as soon as possible. In this case, it cannot be ruled out that you have sustained more than just muscle soreness. This could be, for example, a strain, a torn muscle fiber, or—in the worst case—a torn muscle bundle. All of these injuries require a longer recovery period.
How can you prevent sore muscles?
A balanced, healthy diet is helpful. It ensures that the body’s metabolism functions properly. If you also make sure to get the necessary minerals (magnesium, zinc, etc.) before and after exercise, you have a good chance that your muscle soreness won’t be quite as bad—or, in the best-case scenario, won’t even set in at all.
The more intense the workout, the shorter it should be. If your muscles start to burn, you should immediately reduce the intensity significantly. It’s better to increase the intensity gradually from one workout to the next than to overexert yourself. If you increase your intensity gradually instead, you’ll build muscle slowly. Then muscle soreness will occur much less frequently—and ideally, not at all.
What should you do if you still have sore muscles?
But sometimes, no matter how careful you are, it doesn't help: you still end up with sore muscles. What can you do? First of all, a hot shower or bath helps, because the heat stimulates blood circulation—especially in the muscles. If you go to the sauna after exercising, you’ll achieve exactly the same effect: your blood circulates better and carries more oxygen to your muscles.
Complete rest isn’t always the best approach. If you’re only experiencing mild muscle soreness, exercise in the form of low-impact endurance training is ideal. This also helps the muscles get more oxygen. In this case, however, a short bike ride or a leisurely walk is better than lifting weights at the gym. A few laps in the pool are also invaluable for the muscles and their recovery.
