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How long do strained muscles hurt and how to recover faster?
Strained muscles are a common problem that can affect any of us, whether we are professional athletes or people who only occasionally engage in physical activity. This condition, also known as muscle fatigue or myalgia, is caused by microscopic tears in the muscle fibers that occur during physical activity. But how long does it actually take for strained muscles to recover, and how can we speed up this process?
Pain of strained muscles
The pain of strained muscles usually appears within 12 to 24 hours after physical activity and can last from two to seven days, depending on the severity of muscle damage. The intensity of pain peaks between 24 and 72 hours after exercise. This phenomenon is known as Delayed Onset Muscle Soreness (DOMS). While mild muscle pain can be a natural part of the training process and signals that your muscles are adapting to the new regime, severe and prolonged pain can be a sign of overexertion, injury, or another problem.
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When muscles are overworked or exposed to an unexpected type of movement, microscopic tears in the muscle fibers trigger an inflammatory process. And it is this inflammation that causes muscle pain. In addition to the sensation of pain itself, you may also experience other symptoms such as swelling, stiffness, and decreased functionality of the affected area. These symptoms are part of the natural healing process, where the body works to repair the damaged fibers and strengthen muscle tissue.
Factors influencing recovery time
The amount of time your strained muscles will hurt depends on several factors. The intensity and type of exercise play a key role, with high-intensity training or a new type of exercise that your body is not used to potentially causing greater muscle damage and a longer recovery time. Your physical fitness is another important factor – people who are regularly physically active and have stronger muscles typically experience less muscle pain and faster recovery. Genetics also play a role, as each individual has different genetic predispositions for muscle recovery.
Last but not least, nutrition and hydration are also crucial factors – a proper diet rich in proteins and adequate water intake can speed up the recovery process. Muscle regeneration also depends on your ability to give your body enough time to recover. If you exercise too often without adequate breaks, the muscles may not fully recover and may be more prone to further damage. Therefore, it is important to choose the amount of training so that there is enough time for recovery between them.
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Ways to alleviate the pain of strained muscles
There are several ways to alleviate the pain of strained muscles and speed up their recovery. The best remedy for strained muscles is rest. Make sure your body has enough time to recover between individual workouts. Active recovery, like light stretching or walking, can also help. Applying ice to the affected muscles during the first 24 to 48 hours can reduce inflammation and pain, while warm wraps or hot baths afterwards can promote blood flow and speed up regeneration.
Don't hesitate to try massages
Oil massages are an effective way to release tension in the muscles and improve blood flow. You can try natural massage oils with arnica, which are available at Ferwer.cz. Arnica (Arnica montana) is known for its anti-inflammatory and healing properties, which can effectively help in the regeneration of strained muscles.
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Always pay attention to nutrition
Maintaining proper hydration levels is key for muscle regeneration itself, as water helps to remove toxins and supplies muscles with nutrients necessary for their restoration. Consuming foods rich in protein, such as meat, fish, eggs, dairy products, legumes, and nuts, can support muscle regeneration. Foods rich in antioxidants, such as fruits and vegetables, which can help reduce inflammation, are also important.
Foods rich in protein provide the basic building blocks for the repair of muscle fibers. Amino acids, which are the basic components of proteins, are essential for muscle growth and regeneration. Consuming enough protein after a workout can speed up the recovery process and reduce the risk of prolonged muscle pain.
Hydration is equally important. Water is necessary for the proper functioning of all bodily processes, including muscle regeneration. Dehydration can slow down recovery and increase the risk of muscle cramps. Therefore, it is important to drink enough water before, during, and after exercise.
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Prevention of muscle pain
Although the pain of strained muscles is often inevitable, especially if you are starting a new training or increasing its intensity, there are ways to minimize this pain. Gradually increasing the load is one of the most effective ways to prevent excessive muscle strain. Gradually increase the intensity and volume of exercise so that your muscles can adapt to the new stress. Proper warm-up and stretching before and cool-down after exercise can also reduce the risk of muscle damage.
Using the correct technique during exercise is another key factor that minimizes the risk of injury. Make sure you perform exercises correctly and do not exert excessive pressure on the muscles. Adequate sleep is also essential for muscle recovery. Adults should aim for 7-9 hours of quality sleep each night to allow the body to regenerate and prepare for the next day.
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Natural remedies for muscle relief
In addition to the above methods, you can try natural remedies for relieving and regenerating strained muscles. Epsom salt is one of the best-known natural remedies. A bath with Epsom salt can help relax muscles and reduce inflammation due to its magnesium content. Magnesium is a key mineral for muscle functionality and their regeneration. Its absorption through the skin during a bath can be very effective.
Herbal teas, such as ginger or turmeric, have anti-inflammatory effects and can help reduce muscle pain. Ginger is known for its warming properties, which can improve blood flow and alleviate pain. Turmeric is a superfood containing curcumin, a powerful antioxidant and anti-inflammatory substance, which can help reduce inflammation and promote healing.
Essential oils, such as lavender, peppermint, or eucalyptus, can be used in massages for their calming and anti-inflammatory properties. Lavender is known for its relaxing effects and can help release tension in the muscles. Peppermint contains menthol, which has cooling and analgesic properties, providing instant pain relief. Eucalyptus is effective in reducing inflammation and may improve blood flow to the affected area.
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Listen to your body
Pain from strained muscles is common, but with a few simple steps, you can alleviate it and speed up the recovery process. It's important to listen to your body and not overexert yourself. Proper regeneration, hydration, nutrition, and the use of natural remedies like arnica massage oil from Ferwer.cz can help you return to your regular activities without pain faster.
Remember, the health of your muscles is key to long-term physical condition and overall well-being. Whether you're an athlete or just starting a new workout program, pay attention to your muscles and give them the necessary time to recover. Maintain a regular regimen of exercise, nutrition, and rest to ensure that your body is able to recover quickly and effectively from strenuous physical activity. Your body will thank you with better performance and a lower risk of injury.
