The very next day after a strenuous workout, it’s not uncommon to for your muscles to feel sore. And that’s how quickly the carefully curated training plan can fall apart. Find out what sore muscles really are and how you can combat them with four handy tips.
What are sore muscels?
This question has, in fact, not yet been conclusively answered. In the past, it was assumed that muscles were acidified by lactic acid (lactate), which is produced by metabolic processes during exercise. Today, however, the prevailing view is that muscle soreness is caused by micro-injuries – tiny tears in the muscle fibres or, more precisely, on an even smaller scale, in the muscle fibrils. These injuries are caused by a heavy or atypical strain placed on the muscle. The body tries to repair this damage by creating tiny inflammation points. Water enters the muscle fibres, causing the muscle to swell, causing common muscle soreness.
How you can combat it
- Train when you’re well rested
If you are well rested, your muscles are too. This improves performance and reduces the risk of injury. Plenty of sleep, a balanced diet and adequate breaks between training sessions are the key to success. - Train regularly
Regular training helps your muscles become more resilient and learn to adapt to the demands of the exercise. - Train with structure
Increase the load gradually and be careful not to overload your body when training. This is particularly true where new and unfamiliar exercises are concerned. It may sound logical and simple, but many of us don’t do it in practice. - Coldness, warmth and massages
The first three tips should help prevent sore muscles in the first instance. This tip helps if your muscles are already sore. To support muscle repair, techniques that help the blood to circulate are particularly helpful. These include alternating between baths, sauna sessions, short cold water baths and gentle massages. On this point, the idea that intensive stretching before or after exercise has a positive effect has been scientifically disproved.
We wish you the best with for pain-free training 
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