Unable to bend down the day after your workout? Indeed, after exercise, it isn't always a reward: if you have muscle pain and feelings of stiffness, you have muscle soreness.
But what exactly is muscle soreness?
It is important to distinguish muscle soreness related to exercise from soreness associated with illnesses such as the flu. Here, we will discuss soreness caused by overly intense physical activity.
This feeling of pain generally appears between 24 and 48 hours after exercise. It is caused by the muscle producing lactic acid and by its micro-tears triggering an inflammatory reaction in the body to repair them (between 12 and 48 hours, or even 72 hours after exercise). Muscle soreness appears after exertion that is more intense than usual. This may be sustained intense effort, such as soreness after a hike lasting several hours or after running. Muscle soreness may also be linked to the intensity of exercises lasting only a few minutes, for example after weight training or sets of abdominal exercises.
Fortunately, certain habits adopted before and after exercise can speed up relaxation and muscle recovery, thereby reducing the painful period.
Warm up to prevent muscle soreness
Before starting physical activity, it is important to warm up, that is, to gradually increase the intensity of the exercises and get your muscles used to the effort required of your body. It is also important to stretch and stay well hydrated after physical activity.
Massage yourself with warming oils
A massage immediately after exercise, ideally with a warming oil, can reduce the intensity and duration of muscle soreness. By massaging your muscles, you reactivate blood circulation within them and help relax the muscle.
Take a cool bath immediately after exercise
The ideal option after exercise is to swim in the sea; if you are not lucky enough to live near the ocean, a cool bath works just as well. Cold has a highly positive effect in preventing muscle soreness, which is why elite athletes undergo cryotherapy to reduce the pain felt after training during the following 4 days.
Take a painkiller
If you have followed all the advice above but are still suffering from significant pain, you can take a painkiller or anti-inflammatory medication. This will have a direct effect, but its main purpose will be to mask the pain rather than repair your muscle.
Homeopathy
If you prefer natural solutions for masking pain, you can use Arnica montana, which can be applied as a cream or taken directly in capsule form. One traditional home remedy for effectively combating muscle soreness is to use St. John's wort leaves as a cream or poultice. Other traditional remedies also exist, such as using blackcurrant leaves in herbal tea.
Rest
To combat muscle soreness, it is necessary to rest your muscles after an intense workout. However, the ideal approach is not to lie on a sofa, but to engage in gentle activity such as cycling or walking in order to recover as quickly as possible.
See a doctor
If your muscle soreness lasts more than 3-4 days, you should see a doctor. If soreness tends to persist long after physical activity, it may be due to a condition such as myopathy, a disease affecting the muscles.
The role of diet in reducing muscle soreness
Oily fish and spices to combat inflammation
Oily fish, which are sources of omega-3s, are ideal for combating inflammation caused by micro-tears. To ensure they are properly absorbed, it is best to eat them steamed or baked in parchment (mackerel, sardines…) or as carpaccio (salmon). Spices are also worth considering: turmeric, chili and ginger. This trio is a powerful anti-inflammatory combination. Add a little to all your meals and drinks during the meals following exercise. Ginger should be fresh, for example blended into a drink, sliced into a fruit salad, heated in small pieces in a chicken and vegetable dish, or infused as herbal tea.
Water and green vegetables to combat acidity
Start by drinking bicarbonate-rich water, which buffers lactic acid, a “burning” muscle waste product produced during the hour following exercise and therefore responsible for discomfort immediately after working out. A large glass immediately after training provides instant relief. You should also eat green vegetables, which contain minerals (potassium, magnesium and calcium) that reduce acidity, which is inevitable after muscular exertion. Cabbage varieties (broccoli, kale…) are particularly beneficial. Before or after exercise, include them on the menu: kale and walnut salad, steamed broccoli, or cauliflower tabbouleh.
Antioxidants to combat pain
Theine accelerates the elimination of muscle waste products, including lactic acid. The abundance of epigallocatechin gallate (EGCG), a highly antioxidant and anti-inflammatory catechin, makes green tea an ideal drink, enjoyed hot or cold and unsweetened. Be careful if you have a sensitive stomach, as theine can trigger heartburn or diarrhea. Therefore, do not exceed 4 cups a day. In cooking, make a habit of using “olive oil,” drizzled over raw vegetables, cooked vegetables, rice, etc. The recommended amount: three to four tablespoons per day.
Finally, do not skip warm-ups and stretches: warming up properly will lubricate the joints, while stretching properly will ensure effective recovery, with more relaxed muscles. In both cases, the risk of injury will be reduced!
