Why do we get aches and pains?
Delayed onset muscle soreness (DOMS), commonly known as Muscle soreness typically occurs after intense exercise or unusual physical activity. This pain can make movement difficult, thus affecting our productivity and comfort. So let's start by understanding why this muscle pain occurs!
5 tips to effectively relieve muscle aches
During intense physical exertion, micro-tears form in the muscle fibers, triggering a natural inflammatory response in the body. This inflammation in the muscles results in the painful sensation we usually associate with muscle soreness, especially during the eccentric phases of exercise (for example, extending a limb, which lengthens and reduces the thickness of the muscle fibers). It is important to strive to improve muscle recovery, as this phenomenon is unavoidable. Therefore, it is advisable to find effective ways to anticipate and prevent soreness.
1. Rest to promote muscle recovery
Rest remains one of the simplest yet most powerful remedies for muscle soreness! By giving your body the time it needs to recover, you allow the micro-tears in your muscles to repair themselves. Sleep also plays a crucial role, as it's during this time that the body carries out most of its muscle regeneration. Make sure you give your body a break, avoiding unnecessary exertion that could prolong the pain.
2. Apply heat or cold as needed
The use of ice and heat is another traditional approach adopted to relieve muscle pain.
Applying ice to the affected area helps reduce inflammation by constricting blood vessels. This has a numbing effect, thus easing the sensation of pain. It is recommended to apply ice for about 15 to 20 minutes every two hours for the first 48 hours after the onset of muscle soreness.
Applying heat, such as with a heating pad or a hot bath, will promote blood circulation in the muscles. This will also help relax tense, sore muscles, relieving aches and pains and improving muscle recovery. However, it's best to wait 48 hours before using heat to avoid aggravating any remaining inflammation.
3. Massage your muscles with a soothing cream
There are skin creams that can effectively relieve muscle aches, such as topical analgesic creams available at pharmacies. However, while they may provide temporary relief, other creams and essential oils don't seem to have any particular effect on the aches themselves.
4. Do some light stretches to relax your muscles
Stretching, when performed in a targeted way, can play a crucial role in reducing muscle soreness. These exercises aim to relax tense muscles, thereby improving flexibility and promoting faster recovery.
5. Stay hydrated for better recovery
Maintaining proper hydration is essential for recovery in all its aspects, and will therefore be beneficial for faster relief of muscle soreness and pain. Its role is not limited to recovery; hydration is important for the body's overall proper functioning. It goes without saying that maintaining hydration is crucial, especially for athletes, who can easily incorporate it into their regular training.
Preventing muscle soreness: best practices before, during and after exercise
Our effective stretching techniques
Here are some specific stretching techniques you can incorporate into your routine and workouts:
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Static stretching : hold a stretched position for 15 to 60 seconds, paying particular attention to areas prone to soreness.
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Dynamic stretching : fluid and controlled movements, such as leg swings or shoulder rotations, which will help prepare muscles before sport and reduce post-workout soreness.
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Yoga and Pilates : these disciplines combine stretching with muscle strengthening exercises, offering a holistic approach to prevent and relieve pain.
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Self-massage : Using self-massage techniques such as foam rollers can help release muscle tension and relieve pain.
By incorporating these stretching techniques into your routine, you can improve your muscle flexibility and reduce the likelihood of soreness after exercise.
Hydration before, during and after sports
Hydration, as previously mentioned, is essential for the proper functioning of the body, but its impact on muscle recovery is often underestimated. Indeed , this study showed that, in addition to maximizing performance, using hydration strategies such as consuming electrolyte-containing drinks before exercise helps maintain fluid balance and reduce muscle soreness by limiting mineral loss.
During exercise, water is lost rapidly through perspiration and exhalation. It is therefore essential to compensate for these losses by drinking regularly to avoid dehydration, which could worsen muscle fatigue.
After exercise, hydration contributes to recovery. Drinks containing electrolytes and certain nutrients, such as watermelon juice , have shown beneficial effects in reducing post-exercise muscle soreness.
The use of Hydratis lozenges
Hydratis tablets can be a valuable asset for optimizing hydration and supporting muscle recovery after intense exercise. Indeed, adequate hydration helps limit muscle fatigue, improve nutrient circulation, repair muscle fibers, and reduce the risk of cramps and soreness.
Hydratis is a hydration solution in the form of tablets to be dissolved in water. Our formula, composed of electrolytes (sodium, potassium, magnesium) and trace elements (zinc, manganese), optimizes and accelerates the body's hydration and supports metabolism. These elements play an essential role in regulating fluid balance, muscle contraction, and the proper functioning of energy metabolism.
When intense training leads to significant fluid and mineral loss, using an electrolyte solution like Hydratis helps restore cellular hydration more effectively and accelerate recovery. By maintaining a healthy mineral balance, Hydratis tablets also help prevent cramps and promote better muscle regeneration after exercise.
Incorporating Hydratis into a training routine can therefore help improve physical performance, reduce the feeling of post-exercise fatigue and optimize muscle recovery, especially in addition to continuous hydration and a balanced diet.
In summary, quickly alleviating muscle soreness requires a holistic approach that combines prevention and recovery. Make sure you warm up properly before exercise and incorporate recovery methods into your training routine. By taking care of your body and muscles, you can minimize the impact of soreness on your daily life. Traditional methods like rest, sleep, and applying ice/heat are essential, but by combining effective stretching techniques with proper hydration and nutrition, you can significantly accelerate your recovery and limit the impact of soreness on your athletic performance.
Bibliography
Hill, D., & Richardson, J. (1989). Effectiveness of 10% trolamine salicylate cream [topical analgesic creams] on muscular soreness induced by a reproducible program of weight training.. The Journal of orthopedic and sports physical therapy, 11 1, 19-23. https://doi.org/10.2519/JOSPT.1989.11.1.19
Nash, B. (2024). The Impact of Pre-Exercise Hydration Strategies on Athletic Performance and Recovery in High-Intensity Training. Studies in Sports Science and Physical Education. https://doi.org/10.56397/ssspe.2024.06.06
Tarazona-Díaz, M., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61 31, 7522-8. https://doi.org/10.1021/jf400964r
Fitness Park. (n.d.). 5 tips to relieve muscle soreness. Retrieved from https://www.fitnesspark.fr/actualites/entrainement/conseils-dentrainement/5-astuces-soulager-courbatures/
Doctissimo. (n.d.). Muscle aches: how to relieve them? Retrieved from https://www.doctissimo.fr/forme/douleurs-musculaires/courbatures
Giphar Pharmacy. (n.d.). Muscle aches: how to relieve them? Retrieved from https://www.pharmaciengiphar.com/bien-etre/activite-physique/courbatures-comment-soulager
