Sore muscles sometimes make us doubt our ability to recover and maintain our training level:
- Should you continue training when you have sore muscles?
- How can recovery be accelerated?
- Can muscle soreness be relieved?
- 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.
The methods are divided into three categories: physical, mechanical, and other. Here is the current 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 pain 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 (resulting from the breakdown of ATP), and not directly by lactate.
After exercise (muscle soreness): This occurs 24 to 48 hours after intense exercise and is known as DOMS (Delayed Onset Muscle Soreness). It is caused by micro-lesions in the muscles and an inflammatory response, and not by a build-up of lactate (which is eliminated within a few hours after exercise).
In case of persistent or unusual pain following physical activity, it is advisable to consult a healthcare professional.
Muscle soreness is caused by a deficiency in certain metabolic fundamentals.
Severe muscle soreness is rarely due to a lack of sophisticated recovery techniques.
They are most often the result of:
- Too rapid progress
- Excessive eccentric work
- Insufficient sleep
- Too little protein intake
- Excessive energy deficit
Before looking for the best recovery method, it is therefore essential to optimize these fundamentals.
Because no technique (massage, cryotherapy, compression, etc.) can permanently compensate for poorly managed stress or insufficient biological recovery.
How do muscles rebuild themselves?
The muscle rebuilding process takes place in four main stages:
- 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), promotes the repair of micro-lesions and the development of 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:
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 is. A high I² indicates high variability between studies (low homogeneity 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 lack of scientific evidence does not necessarily mean that these methods are completely 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 proven.
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.
