Aches and pains sometimes make us doubt our ability to recover and maintain our training level: should we continue training with aches and pains? How can we speed up recovery? Can we relieve the pain of muscle soreness? Is stretching really effective?
While a little physical exercise can be beneficial, training too hard can delay the recovery process. And stretching has been shown to be ineffective in reducing muscle soreness. Let's take a look at the different techniques available and their effects on muscle repair.
These methods fall into 3 categories: physical, mechanical and other. To date, here is the state of scientific knowledge on the effectiveness of the various techniques.
| Physical methods | Mechanical methods | Other methods |
|---|---|---|
| 🔴 Magnetic therapy | 🔴 Mechanical roller | 🔴 Kinesiology |
| 🟢 Contrast | 🟢 Compression | 🔴 Acupuncture |
| 🟢 Vibration | 🟢 Massage | |
| 🟢 Cryotherapy | 🔴 Stretching | |
| 🟡 Thermotherapy by temperature increase | 🟢 Physical exercise | |
| 🔴 Microcurrents | ||
| 🟢 Ultrasound | ||
| 🟢 Phototherapy |
What is muscle soreness?
DOMS (Delayed Onset Muscle Soreness) generally occurs between 24 and 48 hours after a sports session.
Contrary to popular belief, this post-workout pain is not caused by lactic acid build-up.
In fact, lactate is a natural component of our energy metabolism and has nothing to do with the pain felt the day after intense physical effort. This compound dissipates rapidly after muscular effort, serving as a source of energy for other cells.
Aches and pains are actually micro-lesions of our muscle fibers. They are caused by resuming a sport or appear after a particularly intense session, mainly due to eccentric movements.
These movements occur when a muscle stretches while remaining contracted, as when running downhill, for example: the quadriceps actively slow down the movement, and the legs may take some time to recover.
Muscle soreness during and after exercise: what are the differences?
During exercise: The burning sensation (in the forearms when climbing, for example) is mainly due to metabolic acidosis caused by the accumulation of H⁺ ions (from ATP breakdown), and not directly by lactate.
After exercise (muscle soreness): These appear 24 to 48 hours after intense exercise and are known as DOMS (Delayed Onset Muscle Soreness). They are due to muscular micro-lesions and the inflammatory response, and not to an accumulation of lactate (which is eliminated within a few hours of exercise).
In the event of persistent or unusual pain following physical activity, it is advisable to consult a health professional.
There are four main stages in the muscle rebuilding process:
- Formation of micro-tears during physical activity
- Triggering of an inflammatory reaction accompanied by an influx of blood
- Protein-assisted reconstruction of damaged fibers
- Progressive muscle development (hypertrophy)
Muscle recovery timedepends on the intensity and duration of your sports session, but also on your habits during the recovery phase.
More muscle soreness doesn't necessarily mean more muscle growth. On the contrary, excessive damage can increase the risk of slowing recovery and hindering progress.
Muscular progress depends more on a gradual increase in training, appropriate nutrition and optimal recovery than on the intensity of muscle soreness. In particular, protein deficiency and a low-calorie diet can compromise the body's ability to effectively repair muscle tissue.
What techniques can help relieve aches and pains?
There are many recovery techniques available: but which ones are really effective?
Recovery basics: sleep, hydration and nutrition
There are many tips to help muscle recovery and alleviate pain, but before finding the best technique, an athlete must ensure he or she has a healthy lifestyle for the long term:
- Good sleep: it's during this phase that our body secretes the anabolic hormones essential for muscle rebuilding. A minimum of 7-9 hours sleep is recommended for athletes, particularly during periods of intense training.
- Sufficient hydration: also essential for all athletes before, during and after exercise; drinking water facilitates the transport of nutrients and the elimination of metabolic waste.
- Optimized nutrition Our body needs various essential nutrients such as :
- Proteins, essential for repairing muscle fibers damaged during exercise
- Carbohydrates should not be neglected: they replenish energy stores depleted during training.
- Omega-3s (particularly in oily fish), which help limit inflammation
- Antioxidants (vitamins and minerals) to boost the immune system
Certain foods should be avoided for the health of athletes! Alcohol, for example, disrupts protein synthesis and sleep, while dehydrating the body. Ultra-processed foods, often rich in saturated fats and refined sugars, can promote general inflammation of the body.
Many athletes supplement their protein intake with whey.
Whey protein, rich in essential amino acids (BCAAs), helps repair micro-injuries and build muscle mass.
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Effective techniques for muscle recovery
A systematic review published in 2021 in Physical Therapy in Sports1analyzed 121 studies evaluating the impact of different recovery techniques on our post-exercise muscle soreness.
Certain recovery techniques have demonstrated statistically significant results in reducing DOMS (Delayed Onset Muscle Soreness).
Let's take a closer look at effective techniques for relieving athletes' pain:
Therapeutic massage
Compared with no intervention, massage relieves pain more effectively than the other techniques studied.
This effect on aches and pains is mainly due to the massage's ability to increase local blood flow.
Phototherapy
Among physical methods, phototherapy has demonstrated the best effect (exposure to light of a certain wavelength, such as a low-intensity laser or light-emitting diodes).
The recuperative effects of phototherapy are linked to an increase in mitochondrial activity and ATP synthesis, accelerating the end of the inflammatory process.
Active recovery exercises
Significantly greater effects than no intervention. Low-intensity exercise or a sequence of light movements increases blood flow and eliminates metabolic waste more rapidly.
Active recovery for athletes in the mass gain phase, combined with anadequate protein intake, helps muscle repair without compromising muscle gain.
Compression
The data show significant effects of wearing compression garments. One possible explanation is the potential reduction in interstitial space, which leads to changes in osmotic pressure and reduces fluid diffusion, with an improvement in venous return.
Ultrasound and vibration
Both techniques have been shown to reduce muscle soreness. Vibration stimulates muscles and improves local blood circulation through exposure to mechanical oscillations generally between 25 and 50 Hz.
Therapeutic ultrasound involves the application of high-frequency sound waves. These frequencies, between 1 and 3 MHz, penetrate muscle tissue and create a micro-massage effect at muscle cell level, promoting blood and lymph circulation, while also having an anti-inflammatory effect.
Thermotherapy
The use of heat to relieve aches and pains has produced contradictory results in the scientific literature. Of the six studies available, four showed significant beneficial effects, while two found no effect at all.
Cryotherapy and contrast therapy (alternating cold and hot baths):
Cryotherapy protocols include techniques such as cold water immersion, ice packs, ice massage and cold compression.
The study shows that contrast therapy and cryotherapy have similar effects.
The reduction in painful sensations in the muscles can be explained by 2 main mechanisms:
- Cryotherapy induces vasoconstriction, which limits the diffusion of interstitial fluid and reduces the intensity of the inflammatory response.
- Contrast therapy , which works by alternating vasoconstriction (application of cold) and vasodilation (application of heat), reducing edema formation and the intensity of the inflammatory response.
Results of the meta-analysis:
| Recovery techniques | Efficiency (p-value) | Variability (I²) |
|---|---|---|
| Massage | p<0,00001 | 94% |
| Phototherapy | p=0,0001 | 95% |
| Active financial year | p=0,0004 | 93% |
| Vibration | p=0,004 | 96% |
| Cryotherapy | p=0,002 | 100% |
| Contrast techniques | p=0,002 | 60% |
| Compression | p=0,002 | 93% |
| Ultrasound | p=0,02 | 97% |
💡 The closer the p-value is to 0, the more statistically reliable the result. High I² indicates high variability between studies (low heterogeneity between studies)
What does this mean in concrete terms?
All these techniques appear to help reduce muscle soreness, with massage being particularly effective. However, the overall quality of the evidence is considered "low", meaning that these results should be interpreted with caution, and further studies are needed to confirm these effects.
Remember: these techniques accelerate repair IF your body has the means to repair itself. Adequate protein intake is essential for muscle fiber repair!
Good to know: the lack of standardization of protocols and their high variability make it difficult to compare results directly between studies. This explains the wide variations observed (high I²) in meta-analyses. Although the positive effects of certain techniques have been clearly established, it is still difficult to determine precisely the optimal parameters (duration, intensity, frequency) for each of them.
Treatments with no scientifically proven effect
On the other hand, other treatments have not demonstrated significant efficacy in recent scientific studies:
- Kinesiotaping
- Static stretchingafter exercise (stretching the muscle may even aggravate micro-lesions);
- Electrostimulation
- Homeopathy
- The foam roller
- Magnetic therapy
It is important to note that the absence of scientific evidence does not necessarily mean that these methods are totally ineffective. Some of these treatments may have benefits in other areas, such as improving flexibility for stretching, but their direct impact on muscle recovery has not been scientifically demonstrated.
The results of this review concur with an analysis of 99 studies, published in Frontiers in Physiology in 20182. The 2018 review takes stock of studies assessing the impact of recovery techniques on soreness (DOMS), but also on perceived muscle fatigue, muscle damage (via the marker creatine kinase) and inflammatory markers (C-reactive protein and interleukin-6) after exercise.
Active recovery and massage are both effective solutions for alleviating short-term soreness. Compression garments, immersion, contrast therapy and cryotherapy also induced a reduction in DOMS intensity, while no change was observed for other treatments (stretching, electrostimulation, etc.).
Massage proved to be the most effective technique for recovering from DOMS and fatigue, with an overall moderate decrease in creatine kinase (muscle damage). The most effective techniques for reducing inflammation are massage and exposure to cold, while perceived fatigue can be effectively managed using compression techniques, such as compression garments or water immersion.
CONCLUSION
Effective muscle recovery depends above all on a healthy lifestyle to prevent muscle soreness and maintain good muscular health, including: restorative sleep of 7-9 hours per night, sufficient hydration and a suitable diet, particularly rich in protein to promote muscle fibre repair.
As far as recovery techniques are concerned, here are the solutions that studies have shown to have a real impact on relieving aches and pains:
- Massage emerges as the most effective technique for relieving pain
- Phototherapy
- Low-intensity active recovery (such as walking, gentle cycling or swimming)
- Compression techniques
- Cryotherapy and contrast methods (cold/heat alternation)
- Ultra-sound and vibration methods
On the other hand, other widely-used methods such as post-exercise stretching, homeopathy and foam roller have not been scientifically proven to reduce muscle soreness, even though they may have other benefits for your general well-being.
Frequently asked questions :
Do aches and pains make you lose weight?
No, aches and pains do not in themselves make you lose weight. They are simply a sign of muscular micro-injury following unusual exertion. Weight loss depends on the ratio of calories consumed to calories burned.
Can you do sport with aches and pains?
Yes, under certain conditions, and by adapting your activity!
What are the best essential oils for aches and pains?
Wintergreen essential oil is often used for its anti-inflammatory properties. Scientific studies have not demonstrated any significant efficacy of essential oils on aches and pains, unlike massages or light active recovery.
Why don't I feel sore after sport?
The absence of muscle soreness is not a sign of poor training. Your body may be well adapted to the effort involved, or your progress is well managed. Stiffness occurs mainly with changes in intensity or new movements.
How to get rid of thigh aches?
Light activity such as walking or cycling can help relieve aches and pains by stimulating blood circulation. Massage and hydration can also speed recovery.
How long does aches and pains last?
Generally 3 to 5 days, with a peak between 24 and 48 hours after exercise.
Why do I have aches and pains?
Muscle soreness results from micro-injuries caused by unusual or intense effort, particularly during the eccentric phases of movement (when the muscle lengthens while contracting).
What to drink for aches and pains
Water! Hydration helps eliminate metabolic waste and is essential for muscle recovery. If you're looking for a little extra sweetness :
- Montmorency cherry juice: Rich in antioxidants and anti-inflammatory compounds; several studies show reduced muscle soreness and improved recovery.
- Protein drinks: 20-40g of protein post-exercise helps muscle repair
- Coconut water: Natural rehydration with electrolytes, although the evidence is less robust than for the first two options.
