Those who overdo sports or engage in unfamiliar strenuous activities often get a painful bill the next day. From a medical point of view, sore muscles are not threatening, but still extremely uncomfortable. The good old home remedies are often a relief in this case and work at least as well as expensive ointments.
What helps against sore muscles?
One of the most effective remedies for sore muscles is not to wait for it to set in. Taking a hot shower or bath after physical activity can help prevent muscle pain.
The heat increases the blood flow to the muscles so that the sore muscles either do not occur at all or take a less severe course. Rosemary oil, for example, can be used as a bath additive. During strenuous activities, the body needs more magnesium to transmit excitation from the nerves to the muscles. It is therefore extremely helpful to take this element in addition to yourself during exercise or other high levels of stress. The trade offers magnesium, for example, in the form of effervescent tablets or capsules. Eating a banana also increases magnesium levels. Calcium and potassium are also relevant for muscle metabolism.
The most important treatment method for sore muscles is to protect the affected areas. The body needs a certain time for the self-healing process. In general, it is not advisable to use high power during this period. The often heard and written notion "just keep training and build your muscles" is definitely wrong. The hairline cracks do not heal without adequate rest and the risk of a muscle fiber tear increases. A light load, on the other hand, increases the blood flow to the muscles and ensures the rapid absorption of edema and a more rapid removal of the stored lactic acid.
In addition, all measures can be used against sore muscles that improve the blood flow to the affected muscle areas. Light massages (self-massage) are just as suitable as targeted heat treatments, for example using compresses, and gentle stretching exercises.
Quick help
A very effective remedy for sore muscles is a visit to the sauna. Anyone who visits a gym that has a sauna should therefore definitely use it after training. The heat accelerates the blood circulation in the muscles, which means that waste products of the metabolism are transported away more quickly and the affected areas are also supplied with oxygen.
The essential oil from the camphor tree, which it is offered in the form of creams, also promotes blood circulation. However, this product is unsuitable for children under five years of age, as it can lead to symptoms of intoxication. Quinine sulfate is also one of the muscle relaxing active ingredients. It is obtained from the bark of the Chincora tree, which is native to Central America, and, as far as we know today, has no side effects.
Cayenne pepper ointments also increase blood flow to the skin and the muscles below. However, the capsaicin content of these ointments should not exceed 0.05 percent. Tinctures and plasters containing this ingredient are also available. In these, too, it is important to ensure that the capsaicin content is not too high.
The horse chestnut contains aescin, which stimulates blood circulation and is anti-inflammatory, which also strengthens the fine blood vessels. Rubbing in a cream preparation made from this substance can quickly relieve sore muscles.
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➔ Medicines for sore muscles and muscle painAlternative remedies
The older generation in particular swears by the blood circulation effect of arnica schnapps or rubbing alcohol. Arnica has been known as a natural pain reliever for centuries and is also used in the form of jellies for muscle pain and torn muscles, for example.
St. John's wort oil, which can be applied up to three times a day, is also one of the well-known home remedies for sore muscles. It has been used to treat wounds and sore muscles for ages. St. John's wort makes the skin sensitive to light. Sufficient sun protection is therefore important after use.
Although there is no scientific evidence, it has been confirmed in smaller series of tests that tart cherry juice also helps against sore muscles. A study at a US university also found that the pain in coffee drinkers after two days was less than that in test subjects who did not drink coffee.
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