When it comes to Relieve aches and pains, Whether you are a great athlete or on the contrary very unaccustomed to regular physical exertion, you have most certainly already suffered from aches and pains.
And if this muscle discomfort is often a sign that you have trained hard enough for the muscles to have worked well, it is not pleasant, and we would generally like to be able to do without it.
Fortunately, there are natural tricks to get rid of them and relieve aches and pains effectively. Here’s what you need to know for the next time you’re feeling sore:
Where do aches and pains come from?
The pain of aches and pains usually occurs 12 to 24 hours after training, and reaches its peak within 24 to 72 hours, before gradually diminishing and then disappearing completely within 5 to 7 days. So you can suffer from aches and pains for a good week, so it’s better to learn the best practices and know the little tricks to relieve them if you don’t want to have pain regularly because you rushed too much during training!
This painful sensation that occurs after doing sports or any unusual movement for a long time or too intensely is particularly common when running, weight training, swimming, athletics or in the practice of all team sports and racketing in general. This pain comes from microscopic damage to muscle fibers that have been overused during training. This is a normal process that occurs very often in many athletes and is part of the repair process of the muscle, which then develops and becomes stronger.
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The symptoms of aches and pains are more or less painful depending on the intensity of the lesions concerned. They can range from simple painful tenderness of the muscle on palpation to real joint stiffness with loss of range of motion or even swelling of the sore muscle and a temporary decrease in the strength of the sore muscles for several days.
Soreness is most common in the legs (especially the quadriceps), glutes, calves, but also in the back, shoulders, arms, abs and pectorals. We generally have more aches and pains at the beginning of the sports season, when we return to sport or after an injury. This explains why muscle soreness is much more common in beginner athletes or athletes who are starting a new sport than in experienced athletes.
How can I quickly relieve aches and pains?
If you have aches and pains, the first thing to do is to check that they’re not the sign of a bad flu, simply by checking that you don’t have a fever.
Once you’ve ruled out this possibility, you can rest assured that aches and pains don’t generally require medical intervention, unless your pain becomes very intense, your limbs swell up badly or your urine turns dark: in that case, don’t delay and go and see a doctor!
To relieve aches and pains, the most effective natural tricks are :
relieve aches and pains quickly with Massage
Massaging sore muscles is by far the most effective technique for relieving aches and pains, as it increases blood circulation in the muscles concerned and reduces muscle swelling. A massage lasting a few tens of minutes just after training effectively reduces the risk of muscle soreness! You can also use massage oil, which has no effect on reducing muscle soreness, but makes the massage more pleasant and easier to perform.
Massaging Relieve aches and pains quickly
Massaging sore muscles is by far the most effective technique for relieving aches and pains, as it increases blood circulation in the muscles concerned and reduces muscle swelling. A massage lasting a few tens of minutes just after training effectively reduces the risk of muscle soreness! You can also use massage oil, which has no effect on reducing muscle soreness, but makes the massage more pleasant and easier to perform.
Relieve aches and pains quickly : Rest and sleep well
A lack of sleep can disrupt muscle regeneration. So it’s a good idea to get between 7 and 9 hours’ sleep every night, especially when you’re feeling achy, to ensure you get a good night’s rest. If you have muscle soreness, it’s because your muscles are already suffering from micro-injuries: there’s no point in making things worse, so it’s better to rest and not exert yourself to avoid injury, at least until the soreness passes. So avoid any intensive training, and opt for gentle, low-intensity activity, without getting too out of breath.
relieve aches and pains quickly : Adopt a balanced diet
Eating a well-balanced meal after sport is essential for good recovery, and this is particularly true when you’re suffering from muscle soreness.
We therefore opt for a protein-rich meal to promote muscle regeneration of damaged fibers, as well as carbohydrates to fill up on energy, vitamins, antioxidants and polyphenols, such as wholegrain cereals, fruit and vegetables, pulses, meat, fish, eggs, dairy products and oilseeds.
Of course, it’s important to stay well hydrated with water throughout the day to promote cell regeneration.Drink water, but especially no alcoholDrinking lots of water won’t soothe aches and pains, but even slight dehydration can disrupt recovery.
That’s why it’s best to keep a bottle of water close at hand so you can take regular sips!And avoid alcohol at all costs after sport and in the days following training, as any alcoholic beverage increases soreness and pain and disrupts muscle recovery.
relieve aches and pains quickly : Drink water, but especially no alcohol
Drinking lots of water won’t soothe aches and pains, but even slight dehydration can disrupt recovery.That’s why it’s best to keep a bottle of water close at hand so you can take regular sips!And avoid alcohol at all costs after sport and in the days following training, as any alcoholic beverage increases soreness and pain and disrupts muscle recovery.Active recoveryIt may seem counterproductive if you’re in a lot of pain, but active recovery is one of the most effective ways of relieving muscle soreness, as it activates blood circulation, which in turn oxygenates cells and speeds up muscle recovery.
To be effective, however, it’s essential to avoid intense exercise and opt for a short, gentle session.For example, you can do low-intensity cardio, without running out of breath, using the same muscles as those trained during the session, for 15 minutes at the end of each workout.It’s also possible to do active recovery between particularly intense workouts to relieve aching muscles. In this case, a low-intensity cardio activity (brisk walking, slow jogging, swimming, cycling) is performed every day for 20 to 30 minutes.
In order to be effective, however, it’s imperative to avoid intense exercise and opt for a short, gentle session. For example, you can do low-intensity cardio without getting out of breath, using the same muscles as those trained during the session, for 15 minutes at the end of each workout.
It’s also possible to do active recovery between particularly intense training sessions to relieve aching muscles. In this case, a low-intensity cardio activity (brisk walking, slow jogging, swimming, cycling) is performed every day for 20 to 30 minutes.
To be effective, the active recovery session should leave your muscles feeling more rested for the next more intense training session. If the slightest pain appears, it’s essential to slow down the pace or just walk quietly.
Relieve aches and pains quickly : Wear compression garments
It’s not always the reflex you have when you’re looking for comfort, but wearing compression socks or stockings (there are also compression T-shirts for the upper body) can considerably relieve soreness, with a less pronounced effect than massage, but still relieving pain for the first 3 to 4 days of soreness.
Compression garments are effective for aches and pains, as they promote better venous return and thus contribute directly to reducing swelling.
Relieve aches and pains quickly : Apply heat or cold
Cold can be applied directly to the aching muscle (or in a cold bath lasting at least 10 to 15 minutes in water between 11 and 15 degrees) to relieve muscle pain. Heat can also be effective, as it increases tissue suppleness and blood flow.Some people even combine the two, alternating hot and cold for 10 to 15 minutes, with 1 minute of cold water followed by 1 minute of hot water, to relieve aches and pains naturally.Don’t take anti-inflammatory drugs.
Before you jump on a box of anti-inflammatories or an anti-inflammatory massage gel, thinking you’re relieving aches and pains with an effective drug, don’t! Because while some anti-inflammatories may seem to relieve pain on a short-term basis, they actually interfere with muscle healing and repair, and you run the risk of being sore for much longer!
What’s more, it’s not at all advisable to use drugs without medical advice, as anti-inflammatories have numerous side-effects on the digestive system, kidney and liver function, etc., not to mention the risk of long-term injury if you don’t listen to the pain of aches and pains and continue to train too hard.
So it’s better to rely on more natural tricks that are effective in the long term!
