Muscle soreness decoded: Tips to prevent and relieve pain
Muscle soreness is the bane of many people after intense physical exertion. But what exactly is it, and how can it be prevented? Find out why muscle soreness occurs and how to alleviate muscle pain.
After intense physical exertion, many people experience discomfort commonly known as muscle soreness. Although the name suggests a connection with lactic acid, research shows that the cause lies elsewhere. Muscle soreness refers to micro-injuries of the muscle fibers that occur during intense exercise. When muscles are overloaded, tiny fibers get damaged. Their regeneration is a crucial stage of strengthening the musculature, but the accompanying pain often discourages further activity.
Not everyone experiences muscle soreness in the same way. For some people, the pain appears a few hours after training and disappears after a couple of days, while others may not feel it at all. It all depends on the intensity of the exercise, its type, and the practitioner's level of advancement. How can you deal with muscle soreness when it occurs?
How to prevent muscle soreness?
Preventing muscle soreness starts even before the workout. A thorough warm-up plays a key role. Preparing the muscles for exertion is fundamental in preventing unpleasant pain the next day. The warm-up increases muscle temperature, improving their flexibility and reducing the risk of micro-injuries.
It's also important to properly adjust the intensity of the workout to the body's abilities. For beginners, it's essential to start with lighter loads and gradually increase them. It’s not worth diving in at the deep end, as sudden, intense exertion can lead to strains.
Balancing physical exertion with adequate rest is also essential. Rest allows muscles to regenerate, which means with regular and balanced training, muscle soreness can gradually disappear. The final element is a proper post-workout meal, preferably rich in proteins and carbohydrates, which supports the regeneration process.
How to get rid of muscle soreness?
If muscle soreness occurs despite preventive measures, there are ways to alleviate it at home. What helps with muscle soreness? One of the simplest methods is using alternating cold and warm showers. Changing the water temperature stimulates blood circulation, which aids regeneration and relieves muscle tension.
Massaging the painful areas is a way to relieve pain. It stimulates circulation, which directly affects pain reduction. Regular massages can also prevent the recurrence of muscle soreness in the future.
Another way to deal with muscle soreness is a hot bath with sea salt and stretching the muscles after a workout. Salt has relaxing properties, and stretching relaxes and lengthens muscles, further promoting their faster regeneration. It's worth trying different techniques to find the one that works best for your body.
Drinking tomato juice or homemade isotonic drinks can help in getting rid of muscle soreness. Tomato juice is rich in potassium, which aids in muscle recovery, and homemade isotonic drinks made from water, salt, and lemon help replenish electrolytes lost during exertion.
Is muscle soreness dangerous?
Muscle pain after intense training is a normal reaction of the body that adapts and strengthens. While muscle soreness is unpleasant, it shouldn't be a reason to give up physical activity. Prevention plays a key role—a thorough warm-up, gradual increase in intensity, and proper regeneration are the basics to enjoy training without unpleasant side effects.
