Sore muscles: what really helps?

Sore muscles - sounds cute, doesn't it? You could almost think it has something to do with a lazy, purring pet that feels a little embarrassed after exercise. But the feeling of not even being able to get down the stairs after an intense workout is anything but cute.

The "hangover" in sore muscles has absolutely nothing to do with the animal. In fact, the word comes from the ancient Greek term "catarrh", which describes an inflammation - and yes, that's exactly what it feels like. This is exactly what happens in your muscles when they are sore: small micro-injuries lead to an inflammatory reaction. But what can you do to alleviate or even prevent sore muscles?

In this article, you will find out what is behind the phenomenon of sore muscles, how they develop and how you can alleviate or even avoid them. Of course, we will also tell you what role massages can play in muscle soreness. 

Our reading tip: There are many areas of application for massages. We present them to you in our article: From head to toe, massages help here.

Note: This article is for information purposes only and does not replace professional medical advice. If you have any health complaints or suspect a disease, please always consult a doctor or qualified specialist.

What is muscle soreness? 

We are all familiar with sore muscles - the unpleasant pulling sensation in the muscles after an unusual or particularly intense workout. But what exactly is behind it?

Sore muscles are caused by tiny tears in the muscle fibers that occur during particularly intense or new physical activity. These micro-injuries lead to inflammation, which causes pain. Muscle soreness is particularly common when the muscles have been used in an unusual way, for example through stretching exercises or after a long break from sport.

Many people see muscle soreness as an indication of effective training - if your muscles don't hurt, you've done something wrong. But is that really true?

Is muscle soreness good and a sign of effective training?

Sore muscles are often associated with a good workout - and it's true, they show that muscles have been used. But is muscle soreness always good or bad?

If you feel sore muscles, this is a sign that the muscles have been damaged, which means they need time to recover. If you regularly experience muscle soreness, it could also be an indication that you are training too intensely and not giving your body enough rest. Moderate muscle soreness can be part of training progress, but excessive pain should not be considered a success.

To better understand how muscle soreness occurs in the first place, let's take a closer look at the process:

From overload to recovery - how do sore muscles develop?

The term muscle soreness actually seems rather trivial if you realize that it is actually caused by tiny tears in the muscle fibres. A consequence of intensive or unusual movements.

These micro-injuries lead to an inflammatory reaction in which fluid also penetrates the tissue. This explains why the muscles feel stiff and swollen. Eccentric movements in particular - i.e. movements in which the muscle lengthens under strain, such as when walking downhill or lowering a weight - often cause muscle soreness.

Once the muscles are sore, the body needs time to repair the affected muscle fibers and build them up stronger. Although stronger muscles sounds good, we usually want to avoid muscle soreness, so what can we do?

Pain-free training - how can you prevent sore muscles?

The best strategy against sore muscles is to prevent them from developing in the first place. But how can you do this? Slowly increasing the intensity of training is an effective method of getting the body used to new stresses and preventing muscle injuries. A good warm-up program before training and targeted stretching after training are also crucial to keep the muscles supple. These measures minimize the risk of micro-injuries that cause muscle soreness. 

In addition, supplements such as magnesium can support the muscles and prevent cramps and muscle soreness. Natural foods such as bananas, which are rich in potassium, or foods with a high omega-3 content such as salmon can also help to relax the muscles and reduce inflammation. Cherries and berries also contain many antioxidants that support the regeneration process. But what happens if you still have sore muscles?

What helps against sore muscles?

Immediately after training, cold is a proven method to reduce inflammation in the muscles. Cooling pads or cold water can help you to minimize swelling and relieve pain. Later in the day, heat, for example in the form of a warm bath or hot water bottle, can promote blood circulation and support the healing process. 

Essential oils such as rosemary or lavender also have a relaxing effect and can also promote regeneration in the event of sore muscles. Ultimately, it is important to take it easy on your body immediately after exercise and only do light activities such as walking or gentle yoga. Of course, there are also things to avoid if you have sore muscles - let's take a closer look.

What you should definitely avoid with sore muscles

If you have sore muscles, there are a few things you should bear in mind to avoid delaying the healing process. Intense training sessions should be avoided as they can put further strain on the already injured muscles. Stretching exercises should also be approached with caution, as they could aggravate the micro-injuries to the muscle fibers.

Instead, try gentle massages that promote blood circulation and can relax the muscles. And last but not least - listen to your body. Sore muscles are a signal that your muscles need rest to regenerate. But how exactly does a massage for sore muscles work and what should you pay attention to?

Massage for sore muscles

A massage can be a great help in effectively relieving sore muscles - but only if it is carried out correctly. The most important rule: a massage should always be gentle. Intense pressure can put additional strain on the already damaged muscle fibers and increase the pain. Instead, light stimulation of the affected muscles is recommended, which promotes blood circulation and supports healing. The use of massage oils with an anti-inflammatory effect can also enhance the effect of the massage. But which types of massage are particularly suitable for sore muscles?

Massage for sore muscles - how to find the right technique

Not every type of massage is suitable for treating sore muscles. Gentle massage techniques are particularly recommended, such as the classic Swedish massage or the lymphatic drainage. These methods promote blood circulation and help to remove metabolic products from the muscles without further irritating them.

Another option is the using a massage gun at low intensity - but be careful, this method requires experience and should not be used on very sore muscles.

But can a massage chair also play a role in the regeneration of sore muscles?

Massage chair: your companion for gentle relief from sore muscles

A massage chairl can be an excellent addition to the treatment of sore muscles. The gentle massage programs in particular promote regeneration and offer a great way to loosen up tense muscles - all from the comfort of your own home. Targeted programs for the back, neck or legs can relieve the tension caused by sore muscles without putting additional strain on the affected areas. Functions such as infrared heat treatments also support the regeneration process by promoting blood circulation and thus accelerating the supply of nutrients to the muscles.

Reading tip: In our article about massage chairs and regeneration for athletes you can find out how massage chairs can contribute effectively to recovery.

Regeneration for sore muscles: combine massage, relaxation and proper care

Sore muscles are often the number one unwanted side effect after intense exercise. Simply stretching out like a lazy cat and waiting for it to pass is one way of dealing with it. However, the better strategy is to actively do something about it.

Gentle massages and the use of massage chairs can provide significant relief and help prevent sore muscles. Avoid additional strain, listen to your body and take the right measures to feel good again. With a combination of exercise, relaxation and care, you can effectively combat sore muscles. Your body will thank you!

Cover image: Conscious Design, other images: efes, Victor Freitas, Alberto Bigoni