Muscle soreness - why it occurs and how to get rid of it faster
Muscle soreness can be both a sign of progress and a nagging reminder after a tough workout. But what causes it and how can you relieve it faster?
What is muscle soreness and why do we get it?
Muscle soreness is the pain and stiffness we feel when we have strained our muscles heavily or in a new way. It usually occurs 6-12 hours after training and is at its most intense after 24-72 hours.
Muscle soreness is mainly caused by microscopic damage to the muscle fibers. It occurs especially during tough training, i.e. when the muscle is stretched at the same time as it is strained. The body reacts by starting an inflammatory process, which leads to swelling, tenderness and temporary reduced function in the muscles.
How to get rid of muscle soreness faster
There is no quick fix, but here are some tips that may help:
Heat & Cold - Use Hot & Cold liniment. Take a dab of the cream and apply to the sore areas and massage in for a few minutes until the liniment has penetrated the skin. Often, a warming sensation is experienced first, then transitions to a cooling sensation. Repeat the treatment at least morning and evening.
Light activities - It is possible to exercise when you have sore muscles, but in case of severe sore muscles, the body can easily overcompensate by using other muscles more. What can help is taking a walk, stretching gently or doing yoga, which can help increase blood circulation and relieve stiffness.
Massage - Can increase blood flow and reduce muscle pain.
Adequate recovery - Sleep, rest and proper nutrition help the body repair muscle damage.
Gradual increase in exercise - Gradually increasing your exercise reduces the risk of extreme soreness.
Prevent muscle soreness - tips for faster recovery
It is difficult to completely avoid sore muscles, but you can reduce the risk of severe sore muscles and speed up recovery with the following tips:
Use Hot & Cold liniment - Massage the cream into the muscles and muscle attachments that you will be subject to strain during the activity. This contributes to increased blood circulation and prepares the muscles and muscle attachments around the joints for the workout.
Warm up properly - A warmed-up muscle is less prone to injury. Easy jogging for 5-10 minutes and mobility exercises reduce the risk of sore muscles.
Focus on technique - incorrect technique increases the risk of unnecessary strain on the muscles and thus increased sore muscles.
Exercise regularly - Muscles that are subjected to regular strain adapt faster, which in turn reduces the risk of sore muscles over time.
After training - faster recovery
Cool down and stretch lightly - A gentle end to your workout like light jogging or stretching can improve blood circulation and reduce stiffness
Drink and eat right - Protein and carbohydrates after exercise help your muscles recover faster.
Active recovery - Light movement like walking, swimming or yoga can increase blood flow and speed up healing.
Use Hot & Cold liniment - Massage the cream into the muscles and muscle attachments around the joints you used during exercise to soften and increase blood flow.
Frequently asked questions about muscle soreness
Is muscle soreness a sign of good training?
It doesn't have to be! Training soreness can be due to having stressed the muscles in a new or unfamiliar way, but that doesn't automatically mean that the training was more effective or of higher quality. You can have a super effective workout without getting soreness. If you gradually increase the load and train regularly, your body will adapt and you will get less soreness but still good results.
Is liniment effective for muscle soreness?
Yes, liniment can relieve pain and aches, but it does not cure muscle soreness. The ingredients in Hot & Cold liniment work by providing a warming and cooling effect, which can increase blood circulation (warming) and help muscles relax, as well as provide a numbing sensation (cooling) and temporarily reduce the pain experience.
Is muscle soreness dangerous?
No, soreness is not dangerous, but it is an indication that the muscles have been exposed to a load that they are not used to. You could say that it is part of the body's adaptation process and over time the muscles become stronger and more resilient. But it is a myth that soreness is always a sign of a good workout. You can do a great and heavy workout without getting soreness.
Recommended products for muscle soreness
Hot & Cold liniment. is a type of liniment that combines both warming and cooling effects to relieve muscle pain and stiffness. It is often used for sore muscles, muscle strains and joint pain.