Training for sore muscles | Sore muscles – What helps best?

Training for sore muscles

If you suffer from aching muscles, immobilization, for example in the form of a training break, is definitely the wrong therapy approach. It makes more sense to continue training at a lower level. Further training is quite possible and not harmful.

Instead, it can accelerate the regeneration phase under light intensity. This is possible, among other things, because muscle areas affected by sore muscles are less stressed during training and the focus should be placed on other muscle groups. Thus, during physical exercise, the circulation is stimulated despite everything and the increased blood circulation and warming can have a positive effect on the affected muscle groups.

The type of training is also relevant. Instead of strength training, the focus should be on endurance training in case of sore muscles. It is therefore important that the affected muscles should be spared, but not immobilized and that there is no need for a training interruption.

Extreme muscle ache

In general, sore muscles should always be taken seriously, as they are a sign of overstrain and overuse. If a sore muscle lasts longer than a week, it is to be assumed that the muscle is extremely sore. However, this does not change the therapeutic procedure.

Here, too, one must rely on the self-limiting cure by waiting and acting sensibly. Support in the healing process is also not an immobilization or a complete pause of the training. Instead, a light endurance training should take place to promote regeneration. It is important to know, however, that in the case of a severe muscle ache, the risk of a ruptured muscle fibre is increased if normal or increased activity is started too early. In addition, chronic overloading or a regular occurrence of extreme muscle soreness can lead to inflammation of the corresponding muscles.

Sore muscles in the calves

The same applies to sore muscles in the thigh. The location of the sore muscle has no effect on the choice of possible therapy approaches. Sore muscles on the thigh should generally be treated with heat therapy, circulation-enhancing measures, home remedies in the form of ointments or lotions with the addition of certain active ingredients or salt compresses, and light exercise with low intensity.

Light jogging is particularly suitable to loosen the thigh muscles and support regeneration by increasing the blood circulation. Due to the self-limiting course and additional application of certain measures, the thigh muscle soreness should disappear after one week.