We reveal what really works for sore muscles after training!
Feeling sore after training? Here you will find tips on what works best for sore muscles and how to avoid them. More in the article.
A familiar enemy
Muscle soreness is a natural reaction of the body to increased load and in itself does you no harm. It hits you when you have only been training for a short time and your body is adapting to new exercises, or when you increase the volume or intensity of your training. You can also run into it with any other activity outside the gym that your body is not used to. Some muscle groups are affected more, others less, and it usually sets in one to three days after strenuous activity.
Focus on consistency
When your body asks for recovery, by all means give it. But that does not mean you have to stop training. You can train even with sore muscles, but keep in mind that your body is stiffer than usual. If you warm up and get moving properly, go for it. Training can even ease the soreness. Just be careful not to hurt yourself even more by training. If you do not feel sore after a workout, it does not mean you are not training hard enough. With regular, long-term training your body gets used to the movement and over time stops responding to it with muscle pain.
Slow and steady wins the race
Train only as much as your body can handle. Muscle soreness can be really painful and unpleasant when you overdo it in training. But if the pain persists and you cannot loosen it up even with a good warm-up, it is time to pay attention. It could be a more serious injury that deserves a visit to the doctor. You can ease muscle soreness with a proper warm-up at the start of every workout. It is important to train and add load gradually, not all at once. A cold shower after training also helps your muscles and every now and then treat yourself to a full-body massage. And do not forget to take quality sports supplements and BCAAs after training.
First-aid checklist for sore muscles:
✔️ Plenty of water, vitamins and minerals
✔️ A proper warm-up before training, stretching afterwards
✔️ Enough sleep and recovery
✔️ A balanced diet
✔️ Massage or cold exposure
