RELIEVE MUSCLE PAIN: 5 PROVEN TIPS FOR FASTER RECOVERY

After an hour in the gym, chances are that you will have sore muscles later in the day. This may also come only a day later. Whenever the muscle pain arrives; it is heartbreakingly annoying. Fortunately, there are several ways and tips that relieve muscle pain, which will also help you recover faster. We explain them below, with scientific studies to back them up!

What is muscle pain?

All athletes are familiar with muscle soreness after exercise, although you can also suffer from it after a hard day's work. But what exactly is muscle pain? Of course, you then feel sore muscles and, according to researchers, this is probably due to an accumulation of waste products in your body. Experts suggest that lactic acid in particular causes the symptoms. You experience pain and cramping as a result, as well as a stiff feeling in the muscles.

You can also suffer from delayed muscle soreness, or Delayed Onset Muscle Soreness (DOMS). Professional athletes experience these symptoms, especially at the beginning of the season, according to this 2012 study by Cheung, Hume and Maxwell. When doing exercises for the first time, DOMS can also flare up. The researchers' expectation is that delayed muscle soreness is caused by lactic acid, muscle spasms, connective tissue damage, muscle damage, inflammation and/or the flux of enzymes. A combination of these factors can also lead to DOMS.

Tips to relieve muscle pain: what really helps?

You now know what muscle pain is, but of course you would like to know how to relieve these painful symptoms. Below, we therefore share some good tips to get rid of muscle pain:

1. Natural painkillers

Of course, you can choose to swallow a paracetamol to reduce muscle pain. However, it is also possible to use these natural painkillers for this purpose:

• Ginger: Ginger may be a good option to relieve muscle pain naturally, according to this 2010 study by Black et al. For this, it is wise to consume ginger daily.
• Turmeric: Curcumin is found in turmeric and is one of the best medicinal herbs according to many scientists. For example, this study suggests that curcumin can relieve pain, including muscle pain.
• Magnesium: Magnesium is sometimes considered another natural painkiller that may be able to counteract your muscle pain. The makers of this study, for example, suggest that magnesium can help against acute and chronic pain.
  
  

2. Active recovery

It may sound contradictory, but scientists suggest that exercise can help reduce muscle pain. For example, this research looked at several studies on the subject and found that active recovery can help relieve muscle pain. If you want to take advantage of this tip, there are a few light movement methods you can use. Yoga is a good example, as are walking and swimming. It is possible that active recovery helps by getting the blood flowing, which helps get rid of waste products.

3. CBD

CBD is another potential option to fight muscle pain. More and more research is being done on this, and some scientific evidence has already been found for the pain-relieving effects of CBD. However, it must be said that scientists still need to conduct more studies in this area. Moreover, it is good to know that the effect of CBD products depends on the quality. So if you want to relieve your muscle pain with CBD, it is wise to choose quality products.

4. Cannabis with lots of THC

According to ReumaNederland, cannabis high in THC can relieve pain in people with fibromyalgia. In this condition, you suffer from chronic pain in your muscles and connective tissue. The study was conducted by the LUMC in Leiden and showed that cannabis high in THC had an analgesic effect. They also tested cannabis high in CBD, but this did not work as well against pain.

Agents such as CBD and THC are discussed, showing analgesic effects in some studies. However, it is important to stress that the scientific evidence for these is still developing, and their effectiveness can vary greatly from person to person. Moreover, these drugs can cause side effects, and their use is not legal in all countries or regions. It is therefore advisable to seek medical advice beforehand and be well-informed about local laws and regulations. The disclaimer at the bottom of the article partly indicates this, but it would be stronger if this nuance is also incorporated in the main text.

5. Heat and cold therapy

This 2021 study by Wang et al looked at the use of heat and cold therapy to relieve muscle pain. It showed that cold therapy had a great effect on the pain level of people with delayed muscle pain as early as within an hour after exercise. It had the best analgesic effect within 24 hours. Heat therapy also had this result, but was also effective longer than 24 hours after exercise. Hot packs were particularly effective in this area.

Disclaimer: This article provides information and tips to combat muscle pain and is not a substitute for medical advice. Consult your doctor in case of severe muscle pain, side effects of supplements or consideration of cannabis products. Moreover, take into account the applicable laws surrounding CBD and cannabis in your area.