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Fitness These are the best home remedies for sore muscles
Since one wants to do something good for his health and then that: After the training sessions, a painful sore muscles. Although the complaints are usually harmless, but extremely unpleasant. However, there are ways and means to relieve the pain.
Regular exercise is healthy
Sport is healthy. Regular workouts can help to reduce the risk of cardiovascular diseases such as high blood pressure or heart attack. Athletes are also less likely to be overweight or obese. However, after particularly intensive runs, strength training in the gym, a strenuous volleyball game or a long mountain hike sometimes it comes to a sore muscles. Some say it is a sign of effective training. But that is not the case.
Every athlete knows the symptoms that can arise after intensive training. Stretching before exercise can not prevent muscle soreness. The pain can be alleviated. (Image: ARochau / fotolia.com) Sore muscles through intensive training
"It occurs when I stress too much on certain muscle groups, ie exercise too intensively, or do unfamiliar movements," explains Prof. Herbert Löllgen, Honorary President of the German Society for Sports Medicine and Prevention (DGSP) from Remscheid in a message from the dpa news agency.
And Michael Behringer from the Institute of Training Science and Sports Informatics at the German Sport University in Cologne explained in the agency message that the muscular cause are usually so-called eccentric loads. The muscle slows down an expansion by external forces. Examples are the lunges during squash or tennis.
Microcracks in the muscles
It is still not fully understood what exactly happens with soreness in the body. According to Löllgen and Behringer, the thesis that it is a hyperacidity of the muscle due to lactic acid (lactates) has long since been refuted. Nowadays one assumes that there are micro-cracks in the musculature. One does not have to worry about that, because from a medical point of view, a sore muscle is harmless.
As Behringer explains, it is a mild form of muscle injury that does not cause permanent damage. However, the affected muscles at this stage are more prone to severe injuries.
"Therefore I should not completely ignore him and continue to train as well. That could backfire, "said the expert. In his opinion, further training, ie a new load, is one of the best ways to treat muscle soreness. "But that should not be the case, that the muscle is exposed to a renewed injury," explains Behringer.
Heat can help against the discomfort
Löllgen therefore speaks according to dpa of "regeneration training". According to the physician, the sport is less intense under sore muscles and it lags behind ambition. Heat could also help in the form of a bath or sauna. Massages, on the other hand, are only advisable if they are not too intense.
Even some home remedies for sore muscles show a good effect. So have, among other ointments or oils that contain circulation-enhancing substances or herbs, proven.
Stretching can not prevent muscle soreness
The opinion that stretching before sport can prevent muscle soreness, is among experts now off the table. "It is better to warm up before training," says Michael Branke, Pedagogical Director of the German Fitness Teachers Association (DFLV) in Baunatal.
The warm-up should be so intense that the circulation is stimulated and you can easily start to sweat. Branke also recommends that you also prepare yourself depending on the sport. For example, a footballer should think more about the legs while warming up and a handball player should do something with his arms.
Give the body time
Although some bodybuilders think there is no training effect in the form of muscle growth without muscle soreness, Branke does not share it. Rather, he advises to increase the intensity during exercise slowly and practice regularly. "Then soreness rarely occurs." And Behringer says in the dpa message: "You should give the body time to adapt to the higher load. Then everything is fine. "(Ad)