Methods of treating muscle soreness will allow you to get rid of the typical pain that usually appears the day after an intense physical activity. It is worth trying them out to relax and relieve tense muscles and forget about the pain. Find out how to get rid of muscle soreness.
What causes muscle soreness?
Muscle soreness refers to the presence of Intense pain that occurs after exercise. About 12 hours after exercise, dull muscle pain, stiffness and sensitivity to touch can occur. There is a common misconception that muscle soreness is caused by hypoxia (oxygen deprivation) and consist of lactic acid deposits in the muscles.
It is true that lactic acid is a by-product of the metabolism and is deposited in the muscles due to oxygen deficiency, but it is not the cause of the pain that occurs after intensive exercise. Lactic acid is washed out of the muscle tissue about an hour after stopping physical activity. The real cause of lactic acid is the micro-damage of muscle fibres that were not sufficiently prepared for intensive exercise and stretching. They cause muscle pain, stiffness and sensitivity to touch. These Unpleasant muscle pains occur about 12 hours after exercise. Muscle soreness is a sign of muscle recovery.
How to prevent muscle soreness?
Nevertheless, sore muscles are in most cases a very unpleasant result of exercise. If you want to avoid them, all you need to do is train the right way. First of all, the effort should be increased gradually and you should avoid very heavy loads and intense effort at the start of a workout. Initially, workouts should be lighter, so that the body can gradually get used to the actions performed. The intensity during the following workout sessions should increase very slowly. An appropriate exercise plan is also very important.
Everyone should prepare with a Warm-up – warming up the whole body improves blood circulation and oxygenation of the muscles, while better preparing them for activity. After proper exercises, always perform stretching moves, which will relax the muscles post-exercise. Performing exercises in this order will not only prevent sore muscles, but also many other unwanted injuries.
How to treat muscle soreness? Proven methods
There are many proven methods of treating muscle soreness, such as:
- A hot bath after physical activity – the most Effective treatment. It is important that the water is hot and the bath long enough for the muscles to warm up.
- Rubbing St. John’s wort (or lavender or mint) oil into the sore muscle several times a day will provide cooling and soothing effects.
- Applying heating creams, e. g. amber or mud cream.
- Applying vinegar to the skin – it has an unpleasant smell but gives very good results.
- Applying ice cubes on the sore muscles – the cold will relieve pain and slightly freeze the skin.
- Applying a hot water bottle – heat will warm up the muscles, which in turn will relieve pain.
- Massage – effective both in preventing muscle soreness as well as supporting treatment. Tea tree oil can be used during massage.