Delayed muscle soreness (DOMS), commonly known as muscle soreness , usually occurs after strenuous exercise or unusual physical activity. These pains can make movement difficult, affecting our productivity and comfort. Let's start by understanding why these muscle pains occur.
Why do we have body aches?
During intense physical exertion, micro-tears form in muscle fibers, triggering a natural inflammatory response in the body. This inflammation in the muscles results in the painful sensation that we associate with aches, especially during the eccentric phases of exercise.
What are the risk factors?
Exercising overload and insufficient warm-up are key factors favoring the appearance of muscle soreness. A sudden increase in physical activity and a lack of preparation can increase stress on the muscles, leading to more micro-tears .
By understanding these factors, you will be able to better prevent excessive muscle aches by adopting appropriate approaches. For example, including appropriate warm-ups before sport, gradually progressing in training intensity, and incorporating sufficient recovery periods are essential practices to minimize the risk of bothersome soreness.
Traditional methods to reduce muscle aches
Muscle pain can hinder our daily activities, but there are traditional methods to effectively alleviate it!
Rest and recovery
Rest remains one of the simplest and yet most powerful remedies for muscle aches. By giving your body the time necessary to recover, you allow the repair of micro-tears in the muscles. Also, sleep plays an essential role here, because it is during this period that the body carries out most of its muscle regeneration. Make sure you give your body a break, avoiding unnecessary overload that could prolong the pain.
An application of ice or heat
Another traditional approach taken to relieve muscle pain is the use of ice and heat:
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Ice -> Applying ice to the affected area helps reduce inflammation by constricting the blood vessels. This has a numbing effect, reducing 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 soreness.
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Heat -> The application of heat, in the form of a heating pad or a hot bath, promotes blood circulation. This helps to relax painful, tense muscles, which will help relieve aches. It is advisable to use heat after the first 48 hours, when the initial inflammation has subsided.
The choice of method to relieve pain
The choice between ice and heat often depends on the nature of the aches. If the area is inflamed and painful, ice may be more appropriate. On the other hand, if the muscles are tense and stiff, a hot effect can offer optimal relief. It is also possible to alternate between the two methods to maximize the benefits.
Tips for quickly relieving aches and pains
Traditional methods are obviously effective, but to accelerate muscle recovery and thus considerably reduce muscle aches, we have some techniques to present to you.
Our effective stretching techniques
Stretching , when done in a targeted manner, can play a crucial role in reducing muscle soreness. These exercises aim to relax tight muscles, thereby improving flexibility and promoting faster recovery. Here are some specific stretching techniques you can incorporate into your routine:
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Static stretching : Hold a stretching position for 15 to 60 seconds, paying particular attention to areas prone to soreness.
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Dynamic Stretching : Smooth, controlled movements, like leg swings or shoulder rotations, 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 preventing and relieving pain.
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Self-massage : Using self-massage techniques, such as foam rolling, can help release muscle tension and relieve pain.
By incorporating these stretching techniques into your routine, you can improve muscle flexibility and reduce the likelihood of post-workout soreness.
Using Hydratis lozenges
Hydratis lozenges play an increasing role in the management of muscle pain in cases of aches and intense physical effort. They are effective in reducing the risk of muscle aches and promoting muscle recovery.
Hydratis is a hydration solution in the form of tablets to dissolve in water. Our formula, composed of mineral salts and trace elements , helps optimize and accelerate the body's hydration and support metabolism.
This solution is beneficial for athletes. Indeed, when you are sore after a sports session, it will not only relieve the pain but also prevent this phenomenon. It will allow you to maximize your energy, have better endurance, better recovery after exercise and fewer cramps as well.
Integrating Hydratis lozenges into your daily routine can be a significant step in optimizing your hydration , improving your physical performance and reducing the discomfort associated with aches. They will rehydrate you effectively and become your ally when practicing a sporting activity!
In summary, quickly alleviating muscle soreness requires a holistic approach. Remember that prevention also plays a crucial role. Make sure you warm up properly before exercising and incorporate cool-down methods into your workout routine. By taking care of your body, you can minimize the impact of body aches on your daily life. Traditional methods such as rest and the application of ice or heat are essential, but innovative strategies, such as effective stretching techniques and the use of Hydratis rehydration solution, can speed up the recovery process.
Bibliography
Fitness Park. (nd). 5 tips to relieve aches and pains. Retrieved from https://www.fitnesspark.fr/actualites/entrainement/conseils-dentrainement/5-conseils-soulager-courbatures/
Doctissimo. (nd). Aches: how to relieve them? Retrieved from https://www.doctissimo.fr/forme/douleurs-musculaires/courbatures
Giphar Pharmacy. (nd). Aches: how to relieve them? Retrieved from https://www.pharmaciengiphar.com/bien-etre/activite-physique/courbatures-comment-soulager
