Learn to recognize your body's signals.
During exercise you use your muscles much more than they are used to. It can happen that you have muscle pain afterwards. Muscle pain during exercise arises because the load on the body during exercise increases, causing minute hairline cracks in your muscle fibers and tendons. This is normal and can't hurt at all!
A good one warm up en enough rest afterwards are very important to repair your damaged muscles and therefore prevent muscle complaints during sports!
If you increase the load on your body without giving your damaged fibers enough time to recover, you will break even more fibers during the next workout, further weakening the affected muscle or tendon.
At a certain point, so many fibers are damaged that muscle stiffness and fatigue turn into long-lasting pain symptoms, which can lead to an inflammatory reaction.
Read and apply the tips below in your weekly planning and try to prevent muscle and tendon infections.
3 Simple Tips to Avoid Inflammation!
1. Tax / Taxability
The load capacity is the maximum force that your body can handle, while load is the effective force that your body experiences when exercising. So if the load is greater than your load capacity, there is a very good chance that injuries will occur (in the long run). It is therefore important, in function of your personal goals, to increase the load capacity (eg core stability exercises) but also to adjust the (sports) load in such a way and gradually build it up.
2. A prepared muscle is worth two!
Muscle pain that arises after exercise can be prevented by a good warm-up and by inserting a recovery period. Be sure to take the time to read through our previous 2 blogs, here you will find useful tips on both topics!
3. Variety in your movement patterns.
Provide sufficient variety in your movements during exercise so that your muscles receive sufficient stimulation and do not "adapt" to a certain pattern. Your muscles become less flexible, which increases the risk of injury. . Moreover, with variation you do not repeatedly load the same muscles and muscle groups and your body becomes stronger, your load capacity increases!
Still got an infection, what now?
In case of acute injuries, swelling and inflammation you should always cool. Do not use heat as this can make the pain and problem worse. You apply heat after the acute phase, when the recovery phase begins.
By cooling an injury in the acute phase, you reduce blood circulation in that area. This can reduce possible inflammation and swelling, which also helps to relieve the pain.
When cooling your inflamed muscles, we recommend using a combination of a cold pack with the ice cold cooling muscle gel applying. The RÉVVI muscle gel activates a long-lasting and deeply penetrating effect around the inflamed muscle and the cold pack has a rather superficial (and analgesic) effect.
Be sure to read the full info about both products on our website and apply this tip in the first 5 days of your inflammation: "Apply thickly to the pain zone, wrap with cling film and let it soak in for a long time (approx. 12 hours) for a deep-acting and effective healing."