Stretching does not prevent sore muscles

Stretching does not prevent sore muscles



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Can you prevent sore muscles by stretching?
29.03.2015

Sport is healthy - and can cause pain. Every hobby athlete has had muscle soreness before. There are numerous myths and wisdoms about how to best deal with it. Some rely on warmth, others on stretching exercises. But what really helps against sore muscles?

Regular exercise is healthy Exercise is healthy: Regular exercise can help, for example, to reduce the risk of cardiovascular diseases such as high blood pressure or heart attack. In addition, athletes are less likely to suffer from overweight or obesity. But whatever kind of sport you do: you shouldn't overdo it, otherwise you will get sore muscles. There are many myths and (supposed) wisdoms about how to best deal with it. An expert has useful information and useful tips.

Exercise does not help against sore muscles It is a sport myth that exercise helps against sore muscles. As Professor Ingo Froböse of the German Sports University in Cologne explained according to a message from the dpa news agency, it was not advisable to reload the already painful structures the next day. "The process of repairing sore muscles only really starts after about 18 to 24 hours," says the expert. During this time, water is stored in the damaged areas. "The blood circulation increases and new materials are transported to repair the destroyed tissue." The training should therefore be well dosed from the start and distributed to the different regions of the body.

Stretching does not protect against muscle tears Stretching does not prevent muscle soreness, after exercise it can even worsen the micro-injuries caused by overloading. Nevertheless, stretching exercises after exercise have their justification, because according to Froböse, appropriate stretching helps the muscles to regenerate. "Stretching is wonderful for warming up," says the expert. "But it does not protect against muscle tears, which can always happen under stress." Warmth in the form of saunas or hot baths can help with regeneration, although there is no scientific evidence for this.

Health experts contradict each other Secured scientific evidence is often rare or contradictory anyway. Some health experts say that massages are taboo for sore muscles; however, others see it quite differently. For example, scientists from McMaster University in Ontario, Canada have reported that massages have a soothing effect on typical muscle pain after physical exertion. In addition, the massages should also have a positive effect on other muscle complaints such as neck tension or back pain.

Waiting for a few days to train Froböse also commented on the frequently voiced claim that magnesium helps against cramps. He referred to a study that athletes would have to take 400 to 600 milligrams to feel any effect. "It's just stupid that this will definitely lead to diarrhea." Most experts agree that after a sore muscle with physical activity, you should wait a few days. However, they disagree about how many days should pass before training can begin again. Studies have shown that acupuncture can help combat pain. And researchers at the University of Michigan found out a few years ago that cherry juice protects against excessive muscle soreness after an intense exercise program.

Don't go to the pain limit! According to the AOK, the "Rhein-Neckar-Zeitung" writes online that the magic formula for sore muscles is: Don't go to the pain limit! Those who exercise regularly but only gradually increase their performance and do not overwhelm themselves will rarely feel sore muscles. As Sarah Fahrland, sports scientist at the German University for Prevention and Health Management / BSA Academy in Saarbrücken, explained, only those who continuously exercise their muscles ensure that they work better together and adapt to increasing stress. (ad)

> Image: Yamaoka / pixelio.de

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