All you need to know about aches and pains: causes, prevention and solutions

Aches and pains, those "souvenirs" left over from your sports sessions (or your friends' move), can be very annoying. Although they're generally not serious, they can slow down your daily activities, and make you curse the stairs. Discover the causes and solutions to relieve muscle soreness.

What is muscle soreness?

Aches and pains, or DOMS(Delayed Onset Muscle Soreness), are delayed muscular pains that generally occur between 12 and 48 hours after physical effort. They are caused by micro-tears in muscle fibers, caused by :

• Prolonged exertion(running, hiking)
• Eccentric movements (such as descending stairs or slowing down a load)
• A change in your sporting routine or an increase in the intensity of your workouts

How to avoid aches and pains?

1. Warm up properly

A 10-15 minute warm-up prepares your muscles for exertion and improves their elasticity. Concentrate on dynamic exercises such as knee raises, lunges and shoulder rotations.

2. Gradually increase intensity

Rome wasn't built in a day, and neither is your endurance. So whether you're a beginner or an experienced exerciser, slow progression is essential to allow your muscles to adapt.

3. Keep sufficiently hydrated

Good hydration is crucial for limiting muscle soreness and promoting recovery. Remember to drink before, during and after exercise.

4. Look after your diet

Adapt your diet to help you recover more quickly, and choose foods rich in protein for muscle rebuilding (eggs, fish, legumes) and antioxidants (red fruits, nuts) to reduce inflammation.

5. Don't neglect post-exercise stretching

Although it doesn't directly prevent aches and pains, stretching helps to relax your muscles and limit tension.

6. Take rest days

Alternate your intense training days with rest days to allow your muscles to rebuild and avoid overtraining.

How to relieve aches and pains

If aches and pains greet you the next morning, here are a few tips to avoid walking like a robot:

• Apply heat: A hot shower, relaxing bath or hot water bottle helps relax muscles.
• Use a massage roller or your hands to stimulate blood circulation.
• Move lightly: opt for a leisurely walk or a yoga session to activate circulation without forcing yourself.
• Use anti-inflammatory creams or gels: Some products can provide localized relief.

Sore muscles are an integral part of your sporting progress. So listen to your body, pamper it, and remember: behind every ache lies a sporting victory. 🚀🌟

By Candice Lhomme