Sore muscles - everyone knows them. Whether after an intensive workout, a long hike or simply an unusual movement, the stabbing or pulling pain in the muscles can be unpleasant and slow you down for a few days. But don't worry: with a few simple measures you can effectively prevent sore muscles and better prepare your muscles for strain. Here you can find out what you can do to avoid sore muscles as much as possible and optimize your body's regeneration.
What is muscle soreness and why does it occur?
Muscle soreness occurs when the muscle fibers develop small tears after unusual or intense exertion . The pain usually begins within one to two days and usually subsides on its own after a few days, or a week at the latest.
The causes of muscle soreness are usually that the maximum load capacity of a muscle has been exceeded . Unusually intense or long-lasting movements lead to tiny injuries to the muscles. The body's attempt to repair these micro-tears causes inflammation, which manifests itself as pain - the typical muscle soreness. The probability of getting muscle soreness is particularly high when you try out new movements or intensify your training .
How can you prevent this?
1. Warm-up: The key to preparation
Before you start your workout, you should warm up thoroughly . This doesn't just mean moving around for a few minutes, but also targeting the muscles you want to use later. A good warm-up stimulates blood circulation and promotes flexibility in the muscles , so that they can cope better with the strain afterwards.
Warm-up tips for your training routine:
- 5–10 minutes of easy warm-up (e.g. easy running, cycling or rope skipping)
- Targeted mobilization and stretching of the muscle groups trained later
- Dynamic stretching such as arm circles or leg swings – avoid static stretching before training
2. Progression: Increase your load slowly
Muscle soreness often occurs when the muscles are suddenly confronted with too much strain. When you increase your training or try new exercises, you should increase the intensity gradually. Your body needs time to adapt and find the right muscle coordination.
So increase the training volume (e.g. weight, duration or repetitions) gradually so as not to overload your muscles. Start with lighter exercises or reduced weight and increase it slowly as soon as you feel more confident
3. Stretching and mobilizing after training
After training, it is just as important to "wind down" your body properly. Stretching helps to relax the strained muscles, regain muscle flexibility and prevent long-term tension. You should stretch sufficiently, especially after intensive training sessions, to relieve the strain on your muscles and promote blood circulation.
Example stretching exercises for regeneration (of course adaptable depending on which muscle group you have particularly stressed in your training):
- Thigh stretch: While standing, pull one foot towards your buttocks to stretch the front thigh muscles
- Calf stretch: Place one foot forward and gently press the heel of the back foot into the ground
- Back stretch: Sit cross-legged or on your heels and place one hand on the floor while the other arm is pulled over your head to the side. Bend gently to the side and feel the stretch along your flank and back
4. Drink enough and eat right
Drinking enough water is also extremely important. Not only to quench your thirst, but also for muscle function and regeneration. Drink enough during and after training to provide your muscles with enough fluids and support the recovery process.
Equally important is a balanced diet that contains sufficient proteins (e.g. from pulses, lean meat, eggs or plant sources such as tofu), carbohydrates (e.g. from whole grain products) and healthy fats (e.g. from nuts, avocados or fish). Proteins are particularly important for muscle building and regeneration.
Also a few special nutritional tips - selected foods that can help against sore muscles:
- Beetroot contains nitrate, which promotes blood flow and improves oxygen transport to the muscles. Its antioxidant properties can reduce oxidative stress after exercise.
- Sour cherries have an anti-inflammatory effect and thanks to the antioxidants they contain, your muscles recover faster. So try drinking cherry juice before and after your workout.
- Thanks to the spicy substance gingerol, ginger has an anti-inflammatory effect and can help you relieve your sore muscles.
- Green tea contains polyphenols (e.g. catechins) that have anti-inflammatory effects and protect muscles from oxidative damage. It also promotes fat burning, which can be useful during longer training sessions.
- Bananas are rich in potassium, which helps prevent muscle cramps and aids muscle recovery.
- Spinach, with its high magnesium content, can also help relieve muscle tension and promote regeneration.
- Watermelon is rich in citrulline, an amino acid that reduces muscle fatigue and improves blood circulation.
- Sweet potatoes provide complex carbohydrates that replenish glycogen stores and contain potassium.
What other little helpers can you think of? ;)
5. Sufficient regeneration and sleep
Regeneration is an often underestimated factor for effective training and also for avoiding muscle soreness. While you sleep, your body does most of the repair work in your muscles. If you give yourself enough time to recover between training sessions, this can often help you to prevent muscle soreness or at least significantly reduce the pain.
So always plan enough breaks between intense training sessions to give your muscles time to recover. It's best to make sure you get 7-9 hours of sleep per night .
6. Regeneration measures after training
There are also additional measures you can take to speed up recovery and relieve muscle soreness. Some of the most popular methods include:
- Contrast baths: Alternate between warm and cold water to promote blood circulation
- Gentle massages: A light massage promotes blood circulation and relieves tension
- Epsom salt baths: Magnesium from Epsom salt helps to relax muscles and relieve tension
Muscle soreness does not necessarily have to be a result of intensive training. With the right preparation, a gradual increase in the load and sufficient regeneration, you can effectively prepare your muscles for the load and prevent muscle soreness. Remember: make sure you warm up well, stretch regularly and drink enough fluids - your body will thank you!
