Who hasn't had aches and pains?The intense pain that starts to appear in the body 12 hours after doing some exercise that we are not used to.
We have always been told that this pain was caused by the formation of lactic acid crystals which caused micro-cracks in the muscle cells, and that this is why the pain felt as if thousands of pins were being stuck in it. Nowadays this theory is totally obsolete as these supposed crystals have never been found, and furthermore people who have a pathology in which they cannot create lactic acid also suffer from stiffness.
This painful sensation, whose technical name is muscle pain of delayed onset (DOMS), is due to intense eccentric contractions (stretching of the muscle) performed repetitively. There are several hypotheses as to the exact mechanism of its origin, but all agree that a tear is produced in the muscle fibre due to the exercise that is being performed, causing the release of substances that trigger inflammation and therefore the sensation of pain.
There are several ways that can prevent or alleviate the feeling of DOMS:
-Oral supplements:
-BCAA: are branched amino acids, (leucine, isoleucine, valine) and there are 8 studies published between 2012 -2018 that have demonstrated their efficacy in reducing DOMS if administered before exercise.
-Protease: may attenuate soreness after exercise and may facilitate muscle healing by bringing about a more rapid restoration of contractile function.
-Turmeric: administered orally reduces soreness after exercise and there is some evidence of improved recovery of muscle performance.
-Omega 3: helps control the post-exercise inflammatory response
-Caffeine: Several scientific publications show that drinking caffeine before sport improves performance and reduces pain afterwards. Interestingly, these benefits of caffeine will be less noticeable in women.
-Anti-inflammatory drugs: taking NSAIDs (e.g. ibuprofen) may reduce muscle soreness induced after exercise but does not help to restore muscle function..
-Foam Roller: are foam rollers that exert pressure on the muscles when we apply our body weight on them, emulating a massage that increases the flow of blood and oxygen and reducing the oedema produced.
-Massage: A study on the effect of massage on DOMS found that people who received a massage for 3 days after physical exercise perceived significantly less pain than people who did not receive a massage.
-Heat: the immediate application of heat has a DOMS-reducing effect.
-Arnica: topically, used after eccentric exercise relieves the sensation of muscle pain. This effect is increased when combined with menthol.
Massage creams are a good solution to relieve this type of muscle pain. The new Exdol cream Confort Cream Forte is a massage cream with CBD (Cannabidiol), Vanillyl, Arnica, Menthol, Calendula, Tea Tree and Hypericum. Due to its soothing and relaxing properties, it is highly recommended for the relief of contractures and muscle fatigue, as it offers a comforting warmth and analgesic effect on the applied area.
