How can I prevent or alleviate muscle soreness?
October 8, 2022 | 35,00 EUR | answered by Claudia Rothwiller
Dear doctor,
My name is Heike Hofmannsdorf and I am reaching out to you because I regularly suffer from muscle soreness and I am not sure how to prevent or alleviate it. As an enthusiastic athlete, I engage in sports several times a week and make sure to warm up and stretch properly. However, muscle soreness seems to be unavoidable.
Currently, I am experiencing severe muscle pain after intense training sessions, which greatly restrict my mobility and sometimes even force me to reduce or pause my training. This is very frustrating for me as I would like to consistently work on my fitness.
I am concerned that muscle soreness is not only uncomfortable but could also be a sign that I am doing something wrong or not giving my body enough time to recover. I would like to know if there are specific measures I can take to prevent or alleviate muscle soreness. Are there certain stretching exercises, dietary tips, or other measures that could help me?
I would greatly appreciate your professional assessment and hope that you can provide me with some helpful tips to reduce my discomfort and improve my athletic performance.
Thank you in advance for your support.
Sincerely,
Heike Hofmannsdorf
Dear Mrs. Hofmannsdorf,
Thank you for your inquiry regarding the muscle soreness you regularly experience. As a sports physician, I understand your frustration and would like to recommend some tips and measures for preventing and relieving muscle soreness.
Muscle soreness is usually caused by unfamiliar or intense muscle strain, leading to small tears in the muscle fibers. A good warm-up before training and stretching the muscles are important measures that you are already taking. However, there are still more ways to avoid or reduce muscle soreness.
A balanced diet is crucial. Make sure to consume enough protein, as it supports muscle building and promotes recovery. Sufficient hydration is also important to supply the muscles with nutrients.
After training, you can focus on recovery measures such as cold baths or cold applications, which promote blood circulation and can reduce inflammation. Massages or wearing compression clothing can also accelerate recovery.
It is also important to listen to your body's signals. If you experience severe muscle pain, it is advisable to pause or reduce a training session to avoid overloading. Sufficient sleep and rest are crucial for muscle recovery.
Additionally, specific stretching exercises for the engaged muscles after training can be helpful in preventing shortening and improving flexibility.
I hope these tips help you reduce your muscle soreness and improve your athletic performance. If the symptoms persist, I recommend seeking medical advice to rule out possible overload-related injuries.
I wish you all the best and continued enjoyment in your sport.
Best regards,
Claudia Rothwiller
