This specific pain is associated with micro-damage to the muscles that have not been properly prepared for physical exertion. Sometimes it bothers even from 5 to 7 days, and its presence is certainly not a pleasant feeling, but it is a completely normal process. During this time, the muscles regenerate and strengthen. Nevertheless, it is worth trying ways that will help relax tense muscles and reduce pain.
The day after a more intense physical effort than usual, soreness occurs, otherwise known as delayed-onset muscle soreness. Although such ailment is usually associated with the accumulation of lactic acid in the muscles, this is a mistake. Lactic acid is actually a byproduct of metabolism and appears within the muscles as a result of oxygen deprivation. Nevertheless, it is not the cause of soreness, because it is washed out of the muscle tissue after an hour or two after intense exercise.
It is the micro-damages of the muscles, not previously prepared for exercise, that are the reason for them. The best way to avoid soreness is to warm up before starting training, but if it is not enough and the pain occurs anyway, try the following methods.
- Base – one of the best ways to get rid of sore muscles is simply another physical effort. A swimming pool is best. According to people using this method, the pain disappears after swimming a few of its lengths – water helps to relax tense muscles, helps to relax. Doctors also confirm that swimming is an excellent way – during this activity, the muscles even adapt to loads.
- Cherry juice – drinking it before intense exercise, according to research by scientists, is a great way to relieve soreness. This is due to the flavonoids and anthocyanins contained in cherries, which have strong antioxidant and anti-inflammatory effects. It is also good to reach for cherry juice after training.
- Sauna – that is, working with heat. The high temperatures in the sauna will relax your muscles and help reduce post-workout pain. What’s more, staying in the sauna oxygenates the body and improves circulation, which is why it will help you relax.
- Massage – that is, gentle pressure and kneading of sore spots.
- Homemade methods – applying a warm compress or hot water bottle to the sore spot, tea with a bit of baking soda, tomato juice to help replenish the level of electrolytes.
- Bath – or a shower with alternating hot and cold streams of water, i.e. performing a water massage; or a hot bath, which will warm up the muscles and help them regenerate. Unfortunately, both methods only help temporarily.
- Ointments and medicines – that is, special gels for muscle pain or non-steroidal anti-inflammatory drugs that will certainly bring relief.