How to relieve and get rid of muscle aches?

Why do we have muscle aches?

Delayed onset muscle soreness (DOMS), commonly known as Muscle aches , commonly occur after intense exercise or unusual physical activity. These aches and pains can make movement difficult, thus affecting our productivity and comfort. So let's start by understanding why these muscle aches occur!

5 tips to effectively relieve muscle aches

During intense physical exertion, micro-tears form in muscle fibers, triggering the body's natural inflammatory response. This inflammation in the muscles results in the painful sensation we usually associate with muscle soreness, especially during eccentric phases of exercise (e.g., extending a limb, which lengthens and reduces the thickness of the muscle fibers). It is important to seek to improve muscle recovery, as this phenomenon cannot be avoided. It is therefore desirable to find effective ways to anticipate and avoid pain.

1. Rest to promote muscle recovery

Rest remains one of the simplest yet most powerful remedies for muscle soreness! Giving your body the time it needs to recover allows for the repair of micro-tears in your muscles. Sleep also plays a vital role, as it's during this time that the body performs most of its muscle regeneration. Make sure you give your body a break, avoiding unnecessary overload that could prolong the pain.

2. Apply heat or cold as needed

Another traditional approach taken to relieve muscle pain is the use of ice and heat.

For ice, applying it to the affected area helps reduce inflammation by constricting blood vessels. This has a numbing effect, thus reducing the sensation of pain. It is recommended to apply ice for approximately 15 to 20 minutes every two hours for the first 48 hours after the onset of muscle soreness.

For heat, applying it with a heating pad or a hot bath, for example, will promote blood circulation in the muscles. This will also help relax sore, tense muscles, which will help relieve aches and improve muscle recovery. However, it is best to wait 48 hours before using heat, so as not to aggravate any inflammation that is still active.

3. Massage your muscles with a soothing cream

There are skin creams that can effectively relieve muscle soreness, such as topical analgesic creams available at the pharmacy. However, while other creams and essential oils may provide temporary relief, they don't seem to have any significant effect on the muscle soreness itself.

4. Do light stretches to relax the muscles

Stretching, when done in a targeted manner, can play a crucial role in reducing muscle soreness. These exercises aim to relax tight muscles, thus improving flexibility and promoting faster recovery.

5. Hydrate for better recovery

Maintaining proper hydration remains essential for recovery in all its aspects, and will therefore be beneficial in stopping muscle soreness and pain more quickly. Its role is not limited to recovery and is important for the proper functioning of the body in general. It is therefore obvious to ensure that you always maintain hydration, especially for athletes, who can easily incorporate it into their regular workouts.

Preventing muscle soreness: best practices before, during and after exercise

Our effective stretching techniques

Here are some specific stretching techniques you can incorporate into your routine and workouts:

• Static stretching : Hold a stretch for 15 to 60 seconds, paying special attention to areas prone to soreness.
  

• Dynamic stretching : Smooth, controlled movements, such as leg swings or shoulder rotations, will help prepare muscles before exercise and reduce post-workout soreness.
  

• Yoga and Pilates : These disciplines combine stretching with muscle strengthening exercises, offering a holistic approach to prevent and relieve pain.
  

• Self-massage : Using self-massage techniques like foam rolling can help release muscle tension and relieve pain.
  

By incorporating these stretching techniques into your routine, you can improve your muscle flexibility and reduce the likelihood of soreness after exercise.

Hydration before, during and after sport

Hydration is, as previously stated, essential for the proper functioning of the body , but its impact on muscle recovery is often underestimated. Indeed , this study showed that in addition to maximizing performance, the use of hydration strategies such as consuming drinks containing electrolytes before exercise helps to better maintain water balance and reduce muscle soreness by limiting mineral loss.

During exercise, water is lost rapidly through sweating and exhalation. It is therefore essential to compensate for these losses by drinking regularly to avoid dehydration, which could worsen muscle fatigue.

After exercise, hydration helps with recovery. Drinks containing electrolytes and certain nutrients, such as watermelon juice , have been shown to have beneficial effects on reducing post-exercise muscle soreness.

Using Hydratis lozenges

Hydratis lozenges can be a great way to optimize hydration and support muscle recovery after intense exercise. Proper hydration helps limit muscle fatigue, improve nutrient circulation, promote fiber repair, and reduce the risk of cramps and muscle soreness.

Hydratis is a hydration solution in the form of tablets that dissolve in water. Our formula, composed of electrolytes (sodium, potassium, magnesium) and trace elements (zinc, manganese), helps optimize and accelerate the body's hydration and support metabolism. These elements play an essential role in regulating water balance, muscle contraction, and the proper functioning of energy metabolism.

When intense training results in significant water and mineral loss, using an electrolyte-containing solution like Hydratis helps restore cellular hydration more effectively and speed recovery. By maintaining a healthy mineral balance, Hydratis lozenges also help prevent cramps and promote better muscle regeneration after exercise.

Integrating Hydratis into a training routine can thus help improve physical performance, reduce the feeling of post-exercise fatigue and optimize muscle recovery, particularly in addition to continuous hydration and a balanced diet.

In summary, quickly alleviating muscle soreness requires a holistic approach that combines prevention and recovery. Make sure you warm up properly before exercise and incorporate recovery methods into your training routine. By taking care of your body and muscles, you can minimize the impact of muscle soreness on your daily life. Traditional methods like rest, sleep, and ice/heat are essential, but by combining effective stretching techniques with proper hydration and nutrition, you can clearly accelerate your recovery and limit the impact of muscle soreness on your athletic performance.

Bibliography

Hill, D., & Richardson, J. (1989). Effectiveness of 10% trolamine salicylate cream [topical analgesic creams] on muscular soreness induced by a reproducible program of weight training.. The Journal of orthopedic and sports physical therapy, 11 1, 19-23. https://doi.org/10.2519/JOSPT.1989.11.1.19

Nash, B. (2024). The Impact of Pre-Exercise Hydration Strategies on Athletic Performance and Recovery in High-Intensity Training. Studies in Sports Science and Physical Education. https://doi.org/10.56397/ssspe.2024.06.06

Tarazona-Díaz, M., Alacid, F., Carrasco, M., Martínez, I., & Aguayo, E. (2013). Watermelon juice: potential functional drink for sore muscle relief in athletes. Journal of agricultural and food chemistry, 61 31, 7522-8. https://doi.org/10.1021/jf400964r

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