How does sore muscle develop?
When does muscle soreness develop
A very heavy load during training
Wrong movement sequence of an exercise
Too high volume / too high intensity
Deficiency of important minerals and vitamins
The load after a long break
Too little recovery time between training days
Prevent muscle soreness before and during a workout - 4 tips
1. before your workout really starts, you should warm up loosely for 5-15 minutes. The best way to do this is on a stepper or cross trainer. This is the best way to loosen up all the muscles and stimulate blood circulation.
2. always start your training with warm up sets! Before you go to your working weight, you should always perform 2-3 warm up sets. This protects you best against injuries and you can prepare the muscles ideally for the upcoming.
Increase the weight slowly! After the warm-up and the warm-up sets you should not immediately go to your maximum weight, but increase gradually.
4. warm-up sets between different exercises of the same muscles. This is very important and often neglected. For example, if you switch to the butterfly exercise after the classic bench press, you should also perform at least one butterfly warm-up set with very little weight. These warm-up sets are elementary for all exercises that differ greatly in the movement sequence. For exercises that are very similar in movement sequence, an additional warm-up set is not absolutely necessary(example: bench press -> incline bench press).
What really helps against sore muscles and what can you actively do about it?
However, there are a few very good ways to shorten recovery time and make sore muscles more bearable:
1. breaks after the training! Your muscle or muscle group (here we also include the "supporting muscles") always needs a break of 2-5 days after a hard workout to regenerate.
2. sauna and / or hot bath! A visit to the sauna or a hot bath can work wonders. The warm temperatures promote blood circulation in the muscle, which makes it easier to initiate healing processes.
3. light exercise! Light jogging or walking can help you to slightly boost the metabolism again and thus promote blood circulation.
4. continue to maintain the supply of micro - and macronutrients! A balanced and athlete-friendly diet (rich in protein and amino acids) is by far the best thing you can do against muscle soreness. Additionally, of course, it has the nice side effect of building your muscle. Besides the basics, such as an adequate intake of protein, complex carbohydrates and healthy fats, but also some targeted supplements can help you very well.
5. nutritional supplements that support you! During the sweaty workout your body loses a lot of minerals and vitamins. But these are exactly what you need so that your muscles can regain their strength and regenerate. The most important minerals and vitamins are magnesium, calcium and the B vitamins. Since muscle soreness is ultimately an inflammation, anti-inflammatory supplements such as omega 3 (EPA /DHA) high doses, vitamin D3, curcuma and L-carnitine are also extremely useful and effective.
More articles on the topic
10 effective tips against muscle soreness after your workout
Are you a real fitness fan and do you challenge your body to the maximum in the gym or in other sports? Then you have certainly already one or the other
BUILD MUSCLE FAST - HOW DO I BUILD MASS FAST AS A HARDGAINER?
If you are one of those body types who find it very difficult to build muscle mass, then this article here is for you. Because here
MUSCLE MEMORY - QUICKLY REBUILD LOST MUSCLE MASS
You were in shape, regularly in the gym and gained some muscle mass - but then it came: the unwanted training break. Caused by