If you observe these exercises for warming up before every training session, you can still get sore muscles with extreme units. In any case, the muscle is warmed up and prepared for the respective sport, so that movements are less unusual and the micro injuries in the muscle can arise less quickly.
You can find more stretching exercises here:
Prevent sore muscles: exercises right after the workout
To prevent sore muscles, the exercise and warming up before training is much more important than the exercises after training. Which exercises you do after training are decisive for everyone who wants to get rid of the sore muscles quickly.
- Exercise 1: Similar to the warm-up, after sport, a cool-down with very light endurance training helps to promote blood circulation and to support the removal of waste products such as lactic acid.
- Exercise 2: Here, too, stretching exercises of the stressed muscle group help. Important: Better stretch static after the workout (i.e. without rocker movements), since the respective muscle is already irritated and stressed. Depending on which muscle was used intensively, hamstring stretches, quadriceps stretch or the cat-cow movement could support.
- Exercise 3: If you have a little more time, you can add a short fascia training to the workout. If you believe the latest studies, fascia (fiber net that stabilizes the muscles) are significantly involved in the formation of sore muscles and many other factors that affect health. Grab a foam roller and specifically roll the muscle group over it. This can hurt a little, but the connective tissue loosens up properly. Tip: Most people make the exercises too fleeting. So that the rolling is also worthwhile, you should stay with a fascia for at least two minutes.
So what can you do so that the sore muscles go away faster? A message in advance: "There is no miracle cure," said Dr. Zelger. "There are no scientifically proven methods that help in the event of acute." Nevertheless, there are a few tips on how to alleviate your sore muscles and the associated symptoms. "Unfortunately, you cannot let small muscle tears and swelling heal faster," says Dr. Otto Zelger. How long does it take for sore muscles to be gone? "Waiting is most likely to help, and about three days after sport the sore muscles are over again!" Pain relievers such as ibuprofen in sore muscles can also align little, they can alleviate, but they do nothing. Home remedies are most likely to be worthwhile that have proven themselves for a long time and at least relieve the pain. Professional athletes also swear by this: inside.
Anyone who once had muscle pain knows that the thought of a warm bath alone alleviates it significantly. The warmth helps us relax and ensures that the muscles are better supplied with blood. Additions with spruce needles or rosemary (also promoting blood circulation) should also alleviate the pain. If you don't like bathrooms, for example, you can lie down a hot water bottle on the affected area or go to the sauna.
Here the emphasis is clearly on “easy” training, because as mentioned right now, you should not go full throttle with a sore muscles. To warm up the muscles again, it can be worth moving. Light stretching exercises or a walk, for example. At best, you shouldn't take the muscle directly, which suffers from sore muscles.
Many gels or body lotions promise relief in the event of overuse. You can only help directly against the symptoms and not the cause. In this way, cooling fluids with a mountain pine, for example due to the circulatory -promoting effect, provide quick relief, or you are immediately based on specialSore musclesmake relief.
You shouldn't overdo it, but slight stretching exercises can immediately reduce sore muscles. It is best to do the usual exercises very easily.
Yes, easy training can help. But if it hurts too much, you can just take a break. You should even. Because the muscle takes time to regenerate and then grow. Anyone who starts too early stops this process. And if the sore muscles really hurt, it is usually not an option anyway.
Light massages stimulate blood circulation, which in turn supports regeneration and can help relieve pain or at least shorten the period of the complaint. Particularly important: Here too, the emphasis is easy. A massage should always be gentle. Intensive pressure could also put a strain on the already damaged muscle fibers - and, if in doubt, lead to more pain.
Tip 7: Light fascia training
We have now noticed that everything related to training or pressure on the muscle fibers should take place carefully and easily. So also the fascia training. As is well known, fascia is the connective tissue structures that envelop the muscles and organs. And you can train them. Why should you do that? Due to the training on the fascia roll, the connective tissue becomes smoother and you generally more agile. How do you help to get rid of sore muscles quickly? The light stretching and massage exercises also stimulate blood circulation, and that in turn suggests the body to remove inflamed tissue particles and regenerate faster. Fascia training plays a crucial role in muscle regeneration.
Protein helps reconstruction the muscles. Why? Because each individual muscles consists of proteins. Strictly speaking, proteins make up 20 percent of each muscle. Therefore, a protein -rich snack (e.g. curd cheese, nuts or a shake) can support regeneration after training. How much of it you need? The rule of thumb is: 1 to 1.5 grams of protein per kilogram of body weight support muscle building.
Regeneration primarily refers to the muscles, but since everything belongs together in the body, sleep is also crucial for the muscles. Because these grow and regenerate overnight - like everything else. The more sleep you treat your body and muscles, the faster you can get rid of the sore muscles.
Tip 10: Drink a lot of water
While our muscles consist of protein, the rest of them are water. No wonder that it promotes muscle growth when the muscles get more water. That is why drinking a lot of water helps against sore muscles.
