In order to avoid sore muscles on the day of training, it is important to stretch warm and cool. Do not forget that the right diet also plays a big role. Drinking 250 ml of beet juice before an intense workout can relieve sore muscles.

Although more research is needed, a 2013 study found that topical creams and ointments containing arnica can relieve pain and inflammation caused by intense eccentric exercise.

By using your muscles for lighter activities, you can speed up the elimination of lactic acid accumulations.

For larger muscle groups, such as quads and leg tendons, try to divide it into three smaller sections and roll it out for a minute. For smaller muscles, such as triceps and calves, do two sections and slow down your roll.

If the injury causes considerable pain, restricts normal movement, and does not improve over time, it is advisable to make an appointment with a doctor.

If the sprains or strains do not require fysio behandeling spierpijn, the person can rest, take over-the-counter painkillers or use a heat pack to alleviate the symptoms.

Keep listening to this episode to know more...