Does exercise really help against sore muscles or what else helps?

If you do sports after a long period of inactivity, you should be prepared for sore muscles to follow. The hangover often sets in after a day or two of exposure – but often likes to stay a little longer. Sports colleagues then often give the advice to simply counteract the sore muscles with more exercise and sporting activity. But is that really the right solution?

The usually well-intentioned advice that exercise drives away sore muscles more quickly is often even more unpleasant than the pain in the muscles themselves. Worse, however, is the fact that this advice does not reflect the facts. It has never been scientifically proven that the duration of sore muscles can be shortened by additional activities. However, there is still something you can do to counteract the hangover in the muscles.

For a long time, the thesis was represented in the sports sector that only unsportsmanlike people or inexperienced athletes can get sore muscles. The fact is, however, that even sports professionals can be plagued by sore muscles. According to the latest scientific research results, sore muscles are an acute sign of muscle overload. Unfamiliar and new exercises or particularly stubborn activities and movement sequences and often overestimating one's own abilities are then often followed by sore muscles.

The exceptional strain creates fine tears in the muscle tissue, while at the same time inflammatory substances are released. Water can flow into the tissue through the tissue tears in the muscles. The liquid collects there and causes the muscle fibers to swell. And it is precisely the stretching pain that occurs after these physical processes that is referred to as sore muscles. However, the sore muscles are not a warning if the strain is still there and could be reduced. The sore muscles only set in long after the physical overload.

Anyone who does not want to be dissuaded from sporting activities by sore muscles and the associated pain can simply rely on prevention. Drinking lots of cherry juice is a scientifically proven way to reduce muscle soreness. Studies have shown that the consumption of tart cherry juice can have a positive effect on the reduction in muscle performance as well as the sensation of pain that occurs after heavy exertion. Cherry juice drinkers had less muscle soreness than water drinkers in this series of studies conducted in the US. This effect is attributed to the anti-inflammatory effect of sour cherries.

In addition to consuming cherry juice, it helps to exercise regularly and continuously and only moderately increase performance. Warming up and stretching before exercise also reduces the risk of sore muscles. Rubbing the muscles with arnica ointment before physical activity can also reduce sore muscles and alleviate the symptoms.

* SORE MUSCLES- WHATS HELPS

Who does not know that? Some time after the training you notice a clear pain in the various muscle parts. It is literally a feeling of pressure, which shows exactly which muscle groups we have trained particularly intensively.

Enormous forces can be withstood by muscles if they are stressed regularly. So if the training was a little longer ago or the muscle is unusually strong or strained for a long time, a hangover is inevitable. Even if the sore muscles are harmless and have healed completely, any further exertion is initially torturous and the sports unit the next day is usually canceled. But why do we get sore muscles at all?

A muscle consists of many muscle fibers that can tear when overloaded. This can be due to extreme stress or unfamiliar exercises when working out. Within approx. 8 to 24 hours, small edemas form as water penetrates through these fine cracks. The muscle is inflamed, swells and stretches, irritating nerves that are sensitive to pain. This process of muscle repair is ultimately perceived as muscle soreness.

To combat sore muscles, take a relaxing hot bath or visit the sauna, as heat relieves pain and relaxes muscles. Simple gymnastics and new loads on the muscles will also help. Massages are not recommended, as they irritate the muscles even more and prolong the soreness. Alternatively, there are ointments that increase blood circulation and can therefore also be used.

Of course, preventing sore muscles is even better. Stretching, warming up, getting used to the training slowly and not being extremely stressful will definitely help. Once you train regularly, sore muscles are not a permanent companion. Diet can also contribute. Proteins, L-glutamine, magnesium as a mineral and a balanced diet are very helpful.

It becomes worrying if the sore muscles last for several days and other symptoms may appear. Then you should see your doctor, who will determine whether there are other causes for the muscle pain.