What can you do against sore muscles in your stomach?
Too many sit-ups, crunches, or weights that are too heavy, or too many repetitions of the abdominal press, can lead to sore muscles in the abdomen.
That happens with sore muscles
The typical pains sore muscles are caused by tiny hairline cracks in the muscle tissue. aching arises when the demands on the muscles are too high. In strength training, it is easy to sore muscles if you take the weights too high. Inexperienced people get sore muscles, among other things, on hikes, longer bike rides, the first and overly long chosen jogging route or when carrying them when moving.
What is happening in detail? It does not tear a muscle fiber or muscle cell, but rather the boundary of a section within a muscle fibril. Muscle fibrils are the functional units within muscle fibers that allow the muscle to shorten, which allows you to tense the muscle and use its strength to lift weights.
The spot becomes infected and water seeps in. The muscle swells from the edema. Only hours later it washes body the inflammatory substances out. When these touch the surrounding nerve cells, you feel muscle pain. That's why you don't feel sore muscles until the day after exercise.
The assumption that muscle soreness is caused by the formation of lactic acid is outdated.
Treat sore muscles in the abdomen with heat
Muscle soreness in the stomach arises from targeted strength training to build muscle. If you train with too much resistance or if you start training too quickly, the pain is inevitable. To relieve them, use heat to stimulate blood flow to the muscle. This improves the supply of nutrients to the muscles and promotes regeneration.
After a strenuous training session on the racing bike, sore muscles can ...
A warm bath is a great way to add heat. If you don't have a bathtub, take a hot shower for the pain. Hold the water jet aimed at your stomach. Shower while seated to relax the muscles.
A hot water bottle on the stomach also relieves the pain. The hot water bottle has the advantage that you can take it with you bed or lay them on your stomach while reading or watching TV.
You can also go to the sauna to do something about the sore muscles in your stomach. The best effect is shown in the sauna directly after training.
An ideal combination for relieving sore muscles is relaxing swimming in warm water. Use your local indoor pool on the hot bathing day. It is important that you do not exert yourself while swimming, but rather do gentle breaststroke movements without pressure to perform. If there is no warm swimming pool, try relaxed swimming movements in the normal temperature water followed by a hot shower.
What else can you do
Treat your abdominal muscles to rest and refrain from further stress through sport. Gentle exercise such as slow cycling or walking is ideal for oxygenating the muscles.
A gentle stomach massage also helps against the pain. The emphasis on the word "gentle" is important. Kneading handles can do more harm than good. Gently stroking your stomach is helpful.
Pharmacies and drugstores offer blood circulation Anoint and creams. Apply this to the affected areas to do something good for your injured tissue. A popular ointment is horse ointment, which contains arnica, horse chestnut and rosemary and which stimulates blood circulation. Since the ointment does not penetrate the deeper muscle layers, use it to support other measures - especially heat.
This is how you prevent the pain
It is best not to let sore muscles develop in the first place. This includes warming up adequately before exercising. Warm muscles are less prone to micro-traumas than cold ones.
Training beginners and those returning to training should not overload themselves. You carry out the first two or three training units below the load limit and slowly increase the intensity.
Stretch slightly after your warm-up and after your workout. Do not stretch beyond the pain threshold and not before warming up. Stretching cold muscles can injure the muscle.
Get enough magnesium, potassium and protein on a regular basis. Both minerals and protein are essential for optimal muscle work.
If you still suffer from sore muscles despite prevention, you should take a break from training until the pain has disappeared. The muscle needs time to regenerate. Gentle swimming and walking are recommended. Make the next workout less intense. If there is no sore muscles afterwards, you can increase the intensity slightly during the workout after that.
In general, there is no cure-all for sore muscles. Warmth has proven its worth.
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