Some get it as soon as they only look at a dumbbell, while others even after hard training hard. In our ultimate guide, we reveal how muscle soreness occurs and something about it really helps

In this article:
  • What's aching muscles and how it happens?
  • What are the most common causes of muscle soreness?
  • Is soreness dangerous?
  • What helps with sore muscles?
  • Can I continue to train with sore muscles?
  • Are there nutrients, foods or other means that prevent sore muscles?
  • Is a training without muscle soreness a bad workout?
  • The biggest myths for muscle soreness
  • Summarized

What's aching muscles and how it happens?

A muscle strain is produced by unusual or particularly severe stresses the muscles. "And especially with eccentric muscle contractions in which the muscle is stretched despite tension," explains Professor Stephan Geisler from the IS Academy in Dusseldorf. So when the muscle slows movement. For example, when running downhill - and not when you climb a mountain, the sports scientists. Overloading is usually caused by harder (ie longer or faster) training or an unusual training schedule (intervals, fartlek, new exercises, other soil, headwind). Result: tiny tears in the muscle fibers, slowly enters the water and thereby causes painful tissue swelling to the connective tissue. This takes up to a day, is thus not only delayed muscle soreness one. The affected muscles feel during the healing process stiff and hard on, pain during movement. 

What are the most common causes of muscle soreness?

  • You have not performed the nociceptive exercise too long. Then it makes sense to avoid them for about a week.
  • The exercise was particularly difficult or exhaustive, for example in a competition.
  • You have changed the exercise program and thereby made unusual movements.

Is soreness dangerous, I can wegtrainieren him?
Knowledge: Is soreness dangerous? Expert Professor Dr. Stephan Geisler from the IS Academy in Dusseldorf answers the most important questions