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How do you get rid of sore muscles quickly?
The most important points in brief
- Everyone knows it, everyone has had it before or has it regularly after exercise or a workout. We're talking about sore muscles.
- But who is this phenomenon anyway?
- It is true that no matter how well we are trained - the sore muscles still hit me again and again.
- But there are a few tricks and tips on how to get rid of sore muscles.
The good news with sore muscles is: it will go away at some point and it will not cause any permanent damage to muscle tissue. However, the hardening and swelling of the muscles can be quite a burden for a day - or in the more extreme case for several days. Sometimes there are tiny tears in the muscle that trigger the hangover. It is relatively undisputed that sore muscles are simply caused by excessive strain, but how do you get rid of them quickly?
How long do you suffer from sore muscles?
It differs from person to person and depends primarily on how in good shape you are. Trained muscles firstly last longer during sporting activity, secondly, muscle soreness does not set in so easily and thirdly, the "muscles" regenerate much faster if you do get it. However, it is usually a few days.
If the pain does not improve after a week, you should urgently consult a (sports) doctor. In this case, it cannot be ruled out that you have more than just sore muscles. This can be, for example, a pulled muscle, a torn muscle fiber or - in the worst case - a torn muscle bundle. All of these injuries require a longer period of regeneration.
How can you avoid sore muscles?
A balanced, healthy diet is helpful. This ensures that the metabolism in the organism works well. Those who also pay attention to supplying the necessary minerals (magnesium, zinc, etc.) before and after exercise also have a good chance that the sore muscles will not be quite as devastating - or, in the best case, not even set
The heavier the sporting activity, the shorter it should be. If the muscles start to burn, then you should immediately reduce the load significantly. It is better to slowly increase from workout to workout than to expose yourself to overload. If you instead increase gradually, you will slowly build up your muscles. Then the muscle soreness occurs much less often, ideally not at all.
What to do if you still have sore muscles?
But sometimes you can be careful as you want, it's useless: you still get sore muscles. What to do? First of all, a hot shower or bath helps, because the heat stimulates blood circulation - also and especially in the muscles. If you go to the sauna after exercise, you will achieve exactly the same effect: the blood circulates better and transports more oxygen to the muscles.
Complete protection is not always useful. If the muscles are only slightly sore, exercise in the form of - non-stressful - endurance training is ideal. This also gives the muscles more oxygen. In this case, however, a bit of cycling or a leisurely walk are better than lifting weights in the gym. A few laps in the swimming pool are also worth gold for the muscles and their recovery.
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