Sore muscles not only hurt, but they also keep us from continuing our sports program. Because before you know it, the motivation is gone. Sore muscles are microscopic tears in muscle tissue that occur when we overuse muscles during exercise. This sounds like a painful and unhealthy thing, but it is perfectly normal and even necessary for the muscle to grow at all. Without muscle soreness, no muscle growth one would now conclude.

But isn't muscle soreness just part of it? It does not have to be! With these simple but effective tips, sore muscles can be prevented, but also actively alleviated. We show even the most diligent athletes how to shorten the regeneration phase and alleviate sore muscles!

#### Tip 1: Moderate exercise

If you want to counteract sore muscles, you should ensure that you continue to exercise moderately even if your muscles are very sore. So, after the workout, don't immediately lie down on the couch and just don't move, but take short and leisurely walks, a quiet round on the treadmill or a few stretching exercises. This stimulates the metabolism and promotes regeneration, which is faster and more effective.

#### Tip 2: Magnesium

Our body needs magnesium for a variety of processes and for physical functions. Magnesium is also very beneficial for the muscles. These are actively supported by the supply of magnesium to heal. The muscle tissue grows back together, the nerve and muscle cells stabilize and heal. By the way, this does not only apply to the time during muscle soreness, but also helps to prevent it.

#### Tip 3: Light massages

If the muscle or you suffer from muscle soreness, it can be helpful to massage it gently and with less pressure than usual. If you don't have a partner or masseur at hand, you can also do a small self-massage using a fascia roller. Again, approach slowly and carefully and do not strain the muscle too much.

#### Tip 4: Heat

If a muscle is injured, as is the case with sore muscles, it can help to treat it with heat. Either this can be done with a red-light lamp, in the sauna or in the bathtub. This has an antispasmodic and relaxing effect. This supports the healing process, and the muscle fibers can grow together again more quickly.

**Citation**
- Kapfinger: Muskelaufbau- Tipps gegen Muskelkater - Soforthilfe & Vorbeugung. In: FitnessFirst (Abgerufen am 23.05.22) [https://www.fitnessfirst.de/magazin/training/muskelaufbau/muskelkater](https://www.fitnessfirst.de/magazin/training/muskelaufbau/muskelkater).
- Fiersbach (19.05.2018): Die 7 besten Tipps gegen Muskelkater. In: Rocka Nutrition (Abgerufen am 23.05.22) [https://www.rockanutrition.de/blogs/blog/die-7-besten-tipps-gegen-muskelkater](https://www.rockanutrition.de/blogs/blog/die-7-besten-tipps-gegen-muskelkater).

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Muskelkater Ade- Diese Tipps lindern und beugen Muskelkater vor

Goodbye sore muscles - These tips alleviate and prevent sore muscles

Health is a big word! But what clearly belongs to it is physical fitness. Those who exercise regularly can reduce the risk of disease, improve sleep and balance, train coordination and will lose weight. For many, however, a fitness routine is a major challenge. Both getting started and exercising consistently are often perceived as hurdles. But it doesn't have to be! Simple tips can help establish a routine and sustain a fitness program over the long term.

## 1st tip: Start step by step

Become a fitness professional overnight? Probably not possible and that's perfectly okay. To start slowly, you should first be aware of what you can already do and what fitness level you are currently at. If you test yourself to see how fit you are, you can use this as a guide and will quickly notice initial successes that will spur you on to do even more. This can be, for example, the pulse rate after jogging 1 km, the time it takes to run 1 km, how many push-ups you can do or how flexible you are.

## 2nd tip: Tailored fitness program

No body is like another and therefore no fitness program should be the same. Designing your own fitness program can help you set realistic goals and adapt the exercises to your own body. This way, you won't fail after the first round, and you'll see success sooner. Clear goals are useful here. What are you training for? How often and how long do you want to train? When are breaks scheduled? It can help to write everything down.

## 3rd tip: The right equipment

The right workout equipment can be insanely motivating. Therefore, on the one hand as an incentive, and on the other hand to be able to train effectively, it makes sense to acquire the right equipment. This can be well-fitting sports shoes, the right training pants and shirts, jogging jackets or sporty swimwear. Whatever fits the workout can serve as motivation to follow through.

## 4th tip: Just get started

After New Year's Eve, the sports program will start! Everyone knows this and similar sentences for sure. But this is not necessarily the right approach. If you set a starting point further in the future, you will be under pressure and have time to think up excuses. Why not just start today? Take it slowly and in small steps.

## 5th tip: Acknowledge progress

Successes do not always have to be big and for sure a six pack will not show up after just one week of abdominal muscle training. However, even the small progress should be recognized, so that the motivation does not sink directly again. Success will come, even if it is visible in small steps.

**Citation**
- Mayo Clinic (16.12.2021) Fitness program: 5 steps to get started. (Abgerufen am 11.05.22). [https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269](https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269).

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