Neck pain, lower back pain or knee pain - who doesn't know these problems? Almost everyone has to deal with tension and pain in the joints sooner or later. A sedentary lifestyle in particular promotes these.
Neck, lower back, and knee pain are familiar complaints stemming from muscular imbalances. A sedentary lifestyle accentuates these problems, as most daily movements and even sports predominantly involve forward motions. Such repetitive actions disproportionately engage certain muscle groups, leading to tension and discomfort. This tonic musculature includes the neck, chest, lumbar spine, anterior leg muscles, and calves, which require targeted attention to restore equilibrium.
Artist: Staras
Combatting Muscle Soreness
by John Harris Fitness
Whenever your muscles are strained more than they are used to, they take revenge the day after with a dull ache in the overstrained muscle areas. But how does sore muscles actually develop and what can be done about it? You'll find the answers in the following article.
Whenever your muscles are pushed beyond their accustomed limits, they retaliate the next day with dull pain in the overworked muscle areas. But how does muscle soreness actually occur, and what can you do to alleviate it? The answers can be found in the following post.
Basics of Muscle Soreness
As a result of muscle overexertion, tiny tears occur in the muscle fibers. These minuscule injuries within the muscle lead to inflammation and swelling, which are often imperceptible. This leads to the characteristic pain, limited flexibility, and stretching discomfort that we perceive as muscle soreness. The pain usually surfaces a day after the activity, even though these small tears occur during the workout itself. The reason is that nerve endings are situated outside the muscle, in the connective tissue. Muscle pain also results in muscle tension and tightness, further diminishing blood flow and exacerbating the pain.
Muscle soreness can arise from both strength training and endurance activities. However, it's more common after strength training, often occurring with just a few minutes of exertion. It's most frequently experienced in the calves, thighs, upper arms, and abdomen since these muscle groups are heavily engaged in common sports. In essence, muscle soreness can occur in any muscle. However, it's confined to skeletal muscles—the striped muscles you can consciously control.
Artist: Cecilie_Arcurs
Preventing Muscle Soreness
Effective prevention against muscle soreness involves regular training with gradual increases in volume and intensity. With consistent use, the muscle becomes more accustomed to the exertion, reducing the likelihood of soreness. In any effective training, the muscle is slightly overworked, and it responds with performance enhancement. During the repair process, the body endeavors to elevate the muscle fiber to a higher level.
To prevent muscle soreness, warm-up exercises beforehand are sensible and can decrease the likelihood of soreness. This increases oxygen supply to the body and reduces the risk of injury. There are studies suggesting that cold baths immediately post-workout can counteract muscle soreness. These baths should have water temperatures between 5 and 15 degrees Celsius, and you should remain in the water for 1 to 15 minutes. The theory is that cold baths help mitigate the inflammatory response in the muscles and combat swelling.
What to Do with Muscle Soreness
With severe muscle soreness, you may yearn for a magical solution to make the discomfort vanish. Unfortunately, the only thing you can do is rest. However, there are measures you can take to support recovery. Massages are not always suitable since you shouldn't manipulate the injured muscle structure too firmly. Instead, consider warm baths, ointments, and oils. Applying superficial stimuli is sufficient to improve blood circulation in the affected areas. Many athletes find warmth to be pleasant and pain-relieving. The following 'home remedies' have proven effective against muscle soreness:
Artist: Volodymyr Zakharov
Relax in a Bubble Bath
A warm full bath helps alleviate various discomforts, including muscle soreness. Heat improves blood circulation to the skin and muscles, aiding in relaxation. Special muscle relaxation baths are even better. You can find specific blends in drugstores or pharmacies that are particularly effective. Mixtures containing pine needles, rosemary, or Epsom salt are ideal.
Heat in the Sauna
Similar to a warm bath, the sauna also offers a warming and relaxing effect on muscles. The warm air in the sauna helps muscles relax, providing some relief from the pain.
Light Exercise
Muscle soreness is definitely not an excuse to skip your workout. While you shouldn't attempt to 'work off' your soreness, light movement can actually be beneficial. If your soreness is from heavy weight training, avoid that type of training to prevent excessive strain on the affected muscles. Gentle cycling or running, on the other hand, can help relax your muscles.
We wish you an enjoyable training experience and hope that our tips will provide relief during your next bout of muscle soreness!
