Get rid of sore muscles: How to effectively prevent painful DOMS | ATLETICA

You know the feeling: After an intensive workout, you wake up the next morning with sore muscles - an unpleasant mix of pain and stiffness that makes every movement a challenge. But what if you could avoid this annoying problem altogether or at least reduce it?

In this blog, you'll find out why it occurs in the first place and how you can prevent it through targeted measures. From the right preparation for your training to optimal regeneration after your workout - we'll show you the best tips to help you stay fit and get back on track more quickly. Let's get started and put the sore muscles in their place!

Why do muscles hurt? This is how muscle soreness occurs

Muscle soreness , also known as DOMS (Delayed Onset Muscle Soreness), is your body's reaction to unusual or particularly intense strain on the muscles. The pain usually occurs 12 to 24 hours after exercise and can last up to three days or longer. But how exactly does this condition arise that makes it difficult for us to walk, sit or even laugh?

How does muscle soreness occur?

DOMS is caused by tiny tears in the muscle fibers that occur during exercise - especially during eccentric movements. This means that the muscle is stretched during loading, such as when lowering a squat or lowering a weight. These micro-injuries lead to inflammatory reactions in the tissue, which causes the pain.

Why does it occur especially under unusual stress?

When you try new exercises or increase the intensity of your training, your body responds to the unfamiliar strain by increasing its repair processes. While these processes can be uncomfortable, they are a sign that your muscles are growing and getting stronger - a kind of "building work" for your body.

Is DOMS a sign of effective training?

Not necessarily. Muscle soreness indicates that your body is processing something new, but it is not a requirement for progress. Regular training without DOMS can be just as effective as your body gets used to the strain and handles it more efficiently.

In the next section, we'll look at how you can prevent this pain without sacrificing effective training!

Combat DOMS: Heat and Moderate Exercise

If muscle soreness does strike, there are some tried and tested methods to relieve pain and promote recovery. Heat treatments and light, moderate exercise are particularly effective. These two approaches help your body recover faster without putting additional strain on the muscles.

1. Heat relaxes the muscles
   Heat has a beneficial effect on tense and strained muscles. It promotes blood circulation, allowing nutrients and oxygen to reach the damaged muscle fibers more quickly. This speeds up the healing process and reduces pain.

Applications:

• Warm bath: A relaxing bath with a temperature of 37-40 degrees can work wonders. Optionally, you can add bath salts or essential oils to further support regeneration.
• Heat packs or pads: Place a heat pad directly on the affected muscle areas to provide targeted relief.
• Sauna: The heat of a sauna relaxes the muscles and boosts the metabolism, which also helps to combat it.

2. Moderate exercise to promote blood circulation
   Although it may be tempting to not move at all when you have sore muscles, light activity can significantly promote the healing process . Moderate exercise increases blood flow without putting additional strain on the affected muscles.

Tips for moderate exercise:

• Walking: A simple walk activates blood circulation and keeps you moving without causing additional strain.
• Easy cycling: A leisurely ride on the bike is ideal for mobilizing the legs and keeping the muscles supple.
• Stretching: Gentle stretching exercises relieve tension and promote muscle flexibility. Be careful not to adopt painful positions.

3. Combine heat and movement
   To combat muscle soreness, you can combine heat treatments and moderate exercise. For example, after a warm bath, you can do a short, light yoga session to stimulate circulation and gently stretch the muscles.

With these methods you can combat it effectively and get back to your usual training more quickly. Remember: patience and balanced regeneration are just as important as the training itself!

Can you prevent muscle soreness?

Yes, it is possible to prevent DOMS - and you can even do so with simple measures that you can integrate into your daily training routine. Although it cannot always be completely avoided, especially with new or very intensive exercises, you can significantly reduce the risk with the right preparation and aftercare.

1. Warming up is mandatory
   A thorough warm-up program prepares your muscles for the upcoming strain and reduces the risk of micro-injuries. Dynamic exercises such as jumping jacks, knee raises or light mobilization exercises are ideal as they increase blood circulation and make your joints supple.
2. Increase the intensity slowly
   When you introduce new exercises or increase the weight , do so gradually. Your muscles need time to adjust to the load . A sudden jump in intensity almost always leads to DOMS .

3. Apply the right technique
   Mistakes in the way you perform the exercise put unnecessary strain on your muscles and joints . Make sure you perform the exercises cleanly and in a controlled manner to avoid overloading and thus muscle soreness. If you are unsure, get help from a trainer or watch tutorials.
4. Drink enough
   Hydration is key to muscle health. Water supports metabolism and helps your body eliminate waste products from training. The goal is to drink regularly during and after training.
5. Don't forget to cool down and stretch
   A cool-down with light movements and gentle stretching helps to relax the muscles and stimulate blood circulation. This allows metabolic products such as lactate to be broken down more quickly, which reduces the risk of DOMS.
6. Taking regeneration seriously
   Rest days and sufficient sleep are essential so that your muscles can recover after training . Additionally, support regeneration with a protein-rich diet to provide your muscles with the necessary building blocks for repair.

Preventing muscle soreness is not rocket science, but the result of good preparation, clean technique and proper recovery. By following these measures, you can not only enjoy pain-free workouts, but also achieve better results in the long term.

Nutrition that supports muscle building and prevents muscle soreness

A balanced diet is the key to building muscle and DOMS

Protein plays a central role in this, as it provides the necessary amino acids to repair muscle fibers after training.

Good sources are lean meat, fish, eggs, dairy products or plant-based alternatives such as lentils and tofu. In addition, carbohydrates are essential to replenish the glycogen stores of the muscles and ensure energy supply - choose whole grain products, sweet potatoes or fruit.

Healthy fats from avocados, nuts or olive oil support the absorption of important vitamins and have an anti-inflammatory effect. Vitamins such as C and minerals such as magnesium and potassium promote regeneration and prevent muscle cramps.

Finally, sufficient fluid intake is essential to flush out metabolic products and provide the muscles with optimal nutrition. With the right nutrition, you lay the foundation for pain-free and effective training results.