Novice – and not-so-novice -, casual, and even professional athletes have to deal with the annoying muscle soreness of stiffness from time to time. They are usually caused by a series of bad habits, overconfidence when exercising, or a lack of rest.
The good news is that stiffness can be avoided. Or, if they have already spawned, they can be fought with a few effective home remedies.
In this article, we’ll tell you why you have stiffness, how to get rid of it, or better yet, how to avoid it, and we debunk some of the most common myths.
What will you find in this guide?
The 10 tips to get rid of stiffness
Here are the 10 most effective tips and home remedies to get rid of stiffness:
1. continue training
The best way to get rid of stiffness is to don’t stop. Yes, although it may seem strange to you, the best thing to do is to continue practicing the same sport, but with a lower intensity. Only if the pain is very severe should you rest for a few days.
2. perform gentle cardiovascular activity
It is also effective to engage in gentle physical activity of a cardiovascular type, such as squats, rowing machines, exercise bike or leisurely walks outdoors or in the treadmill.
3. massage
An unloading massage has analgesic effects and gentle stretching can help. Thus, the muscles regain their flexibility and lose their tone.
Stretch for 10 to 15 minutes and only to the limit of pain.
4. Application of heat and cold
You can perform contrast processing by applying cold and heat alternately on the affected area. It usually relieves pain quite well in the acute phase of stiffness, around 2 days after training. You can use compresses, ice, creams or immersion baths.
5. Foods High in Magnesium and Potassium
Eat well is essential for muscle recovery after sports. During exercise, your muscles lose nutrients, which you need to replenish.
Eating foods rich in magnesium (cereals, green leafy vegetables) and potassium (bananas) will help you recover faster.
6. Repair fiber with fruit juices
Some Juice help relieve the discomfort of stiffness because they contain the nutrients necessary for the regeneration of damaged fibers. Pineapple juice, for example, is high in bromelain, or orange juice, which is high in vitamin C. Classic lemonade made with lemon juice, sugar and baking soda is also good.
7. Use medicinal plants
The website plants with anti-inflammatory, soothing or relaxing effects are other great allies against body aches. Try drinking thyme or chamomile tea, rubbing yourself with rosemary alcohol, or massaging yourself with lavender essential oil.
8. Hydrate
It’s important to to stay hydrated. Body aches are closely linked to the loss of water from muscles during training.
To restore an adequate level of hydration, you should drink about half a liter of water after exercise. And, as a general rule, you should consume at least 2 liters of water per day.
9. Bandages and compression systems
The website bandages can help relieve pain if very uncomfortable. You can use compression systems, such as stockings, or neuromuscular bandages.
10. Have a good rest
Rest is important when you make physical efforts, especially when the pain is very intense. Don’t force yourself, or you could hurt yourself.
What is stiffness and how does it manifest
Yesterday you exercised normally and today you can’t even move because every muscle hurts? That’s what stiffness is.
Stiffness is micro-tears in the muscle fibers which, although not serious, are very troublesome. They occur in response to intense exertion, especially when there is no habit.
Stiffness usually appears the day after exercise. strenuous sports activity and usually last between 3 and 4 days. Fortunately, with less and less intensity over time.
The website most common symptoms are stiffness and pain, although there may also be swelling, loss of strength, or difficulty moving the joint. This discomfort is most noticeable in the area where the muscle and tendon meet, which is the most sensitive part of the tendon.
The reason for the appearance of stiffness is as follows overuse of affected muscles. This can be due to a lack of practice, for example when a person starts playing a sport or resumes it after a break. But stiffness can also affect athletes who train regularly if they intensify their sessions or vary their training routines.
Can stiffness be avoided?
Of course they can. In fact, as the saying goes, prevention is better than cure.
The best way to avoid stiffness the next day is to warm up your muscles before starting your sports routine. It’s a way to prepare them for the pressure you’ll put on them later.
Another thing to keep in mind before working out is that your body has to… gradually adapt to the effort. Gradually increase the duration and intensity of the workout.
You will also often hear about the importance of stretching after training. Muscles need to recover after exertion and return to their normal state. To avoid stiffness, it is best to do this process gradually. Hence the importance of end your workout with a gentle stretch.
By the way, your body recovers better if you provide it with the necessary nutrients and hydration.. And not just during or after a sporting activity. Eating correctly is vital to get all the energy required by physical exercise and not suffer afterwards.
False myths about how to get rid of stiffness
I’m sure you’ve heard at some point that stiffness will go away by taking sugar water. It has no basis. It was once believed that stiffness was caused by lactic acid crystals that built up in the muscle during exercise. And that glucose made it possible to eliminate them, hence the use of sugar.
We now know that these crystals do not form: the lactate passes quickly into the blood and is eliminated as soon as the activity ceases. It is therefore not necessary to drink sugar water.
Nor should you believe that stiffness is the result of good training. What is happening is that you have made an effort that your body is not used to and this is how it reacts.
What is true is that you can continue your training if you are sore.. Just lower the intensity and shorten the duration of your sessions so you don’t cause additional damage. You will certainly recover much better in the days that follow.
