How can I prevent sore muscles?

There are several ways to prevent sore muscles. It should be said, however, that even the fittest sportsmen and women have to struggle with sore muscles from time to time and not all preventive measures are always necessarily effective. Sore muscles and their prevention is variable from person to person, so there are more or less good methods to prevent sore muscles, depending on the type of sport and constitution.

Generally speaking, sore muscles can be prevented by doing sport regularly. The muscles are then able to cope with a correspondingly high level of stress, so that small fibre tears occur less frequently. It can also be helpful to massage the strained muscles or go to the sauna immediately after sport.

This reduces the risk of muscle soreness by actively supporting muscle regeneration. Depending on the type of sport, stretching before a physical activity can be helpful. In sports areas such as dancing, gymnastics or ballet, controlled stretching before exercise is a good measure to reduce the likelihood of sore muscles.

However, in sports where high intensities and fast forces are the main focus, stretching is not suitable, but rather a productive warm-up workout in the form of a loose warm-up including special exercises with a lower level of stress. This way the muscles are warmed up slowly and are ultimately more resilient than if they are immediately subjected to extreme demands in a cold state. Especially when jogging, for example, sore muscles can also be prevented by wearing the right shoes.

Exact treadmill analyses should make it possible to recommend a particular running shoe to each athlete individually. In addition, running on soft surfaces can be better tolerated with regard to sore muscles than running on hard surfaces such as asphalt. Finally, it is also important to always exercise in a controlled manner to prevent sore muscles. This means that you should exercise slowly and at an appropriate level, and that you should also give your muscles a break. In any case, a healthy and balanced diet can be considered as a preventive measure against sore muscles.