First of all, we should look at why muscle soreness occurs in the first place.
Muscle soreness is caused by tiny micro-tears in the muscle fibers. After a certain period of time, your muscles adapt to the stimulus of heavy training – such as strength training exercises.
Unusual or heavy strain causes new micro-tears in the muscle fibers, resulting in the typical muscle soreness.
Muscle soreness usually only lasts 24-48 hours after exertion.
It's important to know, however, that muscle soreness is nothing to worry about. And muscle soreness doesn't directly make your muscles grow. Muscle growth results from a combination of muscle-building nutrition, training, and recovery – factors that are also essential in bodybuilding and competition preparation.
👉 Learn more about the most common mistakes in strength training and how you can achieve faster results with the right technique.
Main causes of muscle soreness
Unfamiliar stress: new exercise, more repetitions, or more intense stress .
What helps against muscle soreness?
- Light exercise such as walking
- Regeneration through sleep
- A healthy diet to avoid putting additional stress on the body.
- Heat, like a warm bath or infrared sauna
Preventive measures against muscle soreness
- Warm-up: light cardio to improve blood circulation
- Progressive training: Gradually increase the intensity of exercises – especially new ones – to get the muscle used to the stimulus.
- Technique before weight: incorrect execution leads to a higher risk of muscle soreness.
- Cool-down & regeneration: light jogging to promote blood circulation
Supplements that support regeneration
- Amino acids
- Protein
- Magnesium
- Ashwagandha
