These 10 tips get you straight back to training

• Apply cold immediately after training

You can treat muscle soreness immediately after exercise with cold, for example cold compresses or a cold shower. The cold reduces swelling caused by tiny injuries in the muscle tissue and therefore relieves pain. However, avoid anti-inflammatory painkillers as they can negatively affect muscle growth.

• Use heat to promote blood circulation

Heat relaxes the muscles, improves circulation and thus speeds up the healing process. Treat yourself to a sauna, a hot bath or a warm shower. A warm bath with essential oils, such as rosemary or peppermint, can also support recovery and release muscle tension.

• Use sports ointments

Ointments containing ingredients like arnica or cannabidiol (CBD) have pain-relieving and anti-inflammatory effects. They stimulate skin circulation and help drain tissue fluid from the muscle.

• Prefer light, concentric training

If you want to stay active despite muscle soreness, shift your training to concentric movements like easy cycling or swimming. These protect muscle fibres, activate metabolism and promote recovery without overloading already stressed muscles.

• Plan proteins for muscle repair

Protein is the most important building block for repairing torn muscle fibres. After training, eat protein-rich foods such as low-fat quark, meat, legumes or dairy products. The amino acids they contain support rebuilding and have been shown to reduce muscle soreness.

• Ensure adequate magnesium intake

Magnesium plays an essential role in muscle recovery. After exercise, eat magnesium-rich foods such as nuts, whole grains or green leafy vegetables to replenish your stores.

• Enjoy massage with caution

Firm massages can worsen muscle irritation and delay healing. A gentle self-massage or careful rubbing in of ointments can feel pleasant and promote circulation, as long as it remains pain-free.

• Get enough sleep for recovery

During sleep, the body's recovery processes run at full speed. Plan for around eight hours of restorative sleep each night to support muscle healing and get rid of muscle soreness faster.

• Warming clothing helps relaxation

You don't have to go to the sauna right away. Warm clothing, especially around the affected areas, can also relieve muscle tension and improve circulation. Warm socks, a blanket or a hot water bottle are simple everyday aids.

• Be patient and prioritise recovery

Muscle soreness is a natural process that usually subsides on its own within a week. Avoid heavy loads on sore muscles and give your body the rest it needs.