We’re all vulnerable to sore, stiff muscles – significantly now it’s colder, as low temperatures trigger muscles to lose heat and contract, which makes them prone to injury as they transfer.
Exercise could cause tiny accidents in your muscle fibres, which will cause inflammation and make them feel sore a day later.
‘Muscular ache and stiffness after exercise that disappears after every week exhibits your muscles are working and getting stronger,’ says Sammy Margo, a London physiotherapist.
So what can you do to ease the pain within the meantime?
We asked Sammy to evaluate some merchandise mentioned to help; we then rated them.
WESTLAB Recover BATHING SALTS
£7.Ninety nine for 1kg, westlabsalts.co.uk
Claim: A mix of magnesium sulphate (Epsom salts), white willow bark extract, arnica and essential oils. Add two to 3 handfuls to a warm bath to soothe tired, aching muscles.
Expert VERDICT: ‘An Epsom salts bath has been used to soothe sore muscles for centuries. The idea is that a warm soak in this can assist your body absorb magnesium and sulphates needed for relaxed muscles and healthy joints. However, there’s no proof to point out Epsom salts can soothe away pain.
White willow bark has been found to reduce again pain and arnica is used as a natural remedy for bruises and inflammation – but again, there is no evidence to indicate these substances might be helpful in a bath.’
SALONPAS Pain RELIEF PATCH
Claim: ‘For ache relief of muscle and joint strains, sprains, backache and bruises,’ these are coated with menthol – stated to work as a topical painkiller – and methyl salicylate, a chemical much like aspirin that helps cut back inflammation.
Apply one of these patches over painful muscles or joints; the substances are mentioned to absorb by the pores and skin to ease discomfort for eight to 12 hours.
Expert VERDICT: ‘These are a helpful method to soothe on a regular basis neck, shoulder and again pain brought on by muscle strains. The confirmed painkilling and anti-inflammatory elements launch slowly on to the positioning of soreness for as much as 12 hours.
‘They have a robust menthol scent, so folks could choose to use them in a single day. But they should solely be used with the recommendation of a GP or pharmacist if you take medicine, as the energetic ingredients might work together with other treatments.’
£5.26 for 5 plasters, boots.com
PYCNOGENOL SUPPLEMENTS
£29.Ninety nine for 30 capsules, hollandandbarrett.com
Claim: An extract from French maritime pine bark ‘containing proanthocyanidins (plant pigments with antioxidant properties), organic acids and other biologically active components’.
A study printed within the Journal of Sports Medicine and Physical Fitness discovered that recreational athletes taking a each day complement of 100-150g of pycnogenol reported lowered muscle pain and cramping because of its potential to enhance blood movement to the muscles and management free radical harm.
Expert VERDICT: ‘There is a few analysis to suggest a every day pycnogenol complement may assist to guard muscle fibres from the rise in free radicals that can happen immediately after train.
‘However, more studies are needed to prove this supplement can scale back muscle ache and cramping.’
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BEENAX PEANUT Massage BALL
£8.90, amazon.co.uk
Claim: A peanut-shaped ball made of rubber ‘specifically designed to launch tight and uncomfortable muscles’.
Place the ball on a agency floor and roll your hand, foot, again, shoulder, neck, leg or arm over it to ‘massage’ and calm down tight, painful muscles.
Expert VERDICT: ‘I have been recommending massage balls to my purchasers for years however this double ball is new to me – and I’m impressed. The peanut form means it is more stable than single therapeutic massage balls, which generally tend to roll about when you lean or lie on them.
‘Rolling sore muscles over this ball will help to chill out any muscle contraction and boost blood and lymphatic circulation – helping broken muscles heal more efficiently.
‘You’ll need a primary diploma of flexibility and energy to be able to make use of it – but if you’re relatively fit, it’s an ideal, inexpensive DIY therapeutic massage instrument to launch tight muscles and knots.’
9/10
DEEP FREEZE Pain RELIEF GLIDE-ON GEL
£4.Ninety nine for 50ml, superdrug.com
Claim: The active ingredient in this roll-on gel, levomenthol, is a compound taken from mint that has a cooling impact which is said to cause capillaries within the skin to constrict, decreasing circulation and inflammation. The chilly sensation may dampen pain indicators from the location being sent to the brain, serving to to ease the discomfort of minor aches and strains for as much as an hour after software.
Expert VERDICT: ‘Applying one thing cold to sore muscles and joints – particularly in the primary 36 hours after damage – will assist to reduce inflammation and ache. This is a useful, portable product for treating minor strains and sprains, and taking pictures muscle and joint pains.
‘If you apply a generous layer, it cools the pores and skin just in addition to a bag of frozen peas.’
7/10
THERAGUN LIV MASSAGER
Claim: A hand-held electrical therapeutic massage ‘gun’ designed to deliver a speedy, percussive massage to loosen tight muscles, soothe away muscle spasms and increase circulation. Rechargeable – every charge gives about 45 minutes’ use – it is good for athletes and keen exercisers. To make use of, run the gun frivolously over the affected area. Comes with two therapeutic massage heads: one firm, one gentle.
Expert VERDICT: ‘Percussive massage techniques – (a collection of speedy, sharp ‘strikes’) – have been used for years to soothe tight muscles. This gadget gives a very firm and managed deep-tissue massage that may assist muscle fibres calm down and will definitely assist ease aches and pains.
‘It’s nice for fleshy areas and can be used each day for between 30 seconds and 15 minutes at a time. I wouldn’t recommend it for anyone frail or with osteoporosis, though.’
8/10
£229, theragun.com
TANSOZER GUA SHA SCRAPING Massage Tool
Claim: The sting of this easy, stainless steel tool is designed to be drawn firmly over the pores and skin using lengthy, steady strokes – an historic Chinese ‘ skin-scraping’ method known as Gua Sha that helps to calm down tight, painful muscles and scale back inflammation.
Expert VERDICT: ‘There is no scientific proof that Gua Sha works – however you’ll be able to certainly use this tool to carry out a really efficient self- therapeutic massage. When you beloved this article and you want to be given guidance about fruit juice herbal protein powder (go to these guys) i implore you to check out our own web site. Drawing the flat edge firmly along the pores and skin in long strokes – working in direction of the heart – will assist to stimulate circulation and cut back fluid retention, boosting the circulation of nutrients around tight muscles and serving to to hurry up recovery of the muscle tissues.
‘The form is good for working around awkward areas such as the elbows, knees and arms.’
5/10
£26.99, amazon.co.uk
SIS REGO CHERRY JUICE
£1.Seventy five for 30g sachet, scienceinsport.com
Claim: Research links cherry vegetable juice powder – rich in anthocyanins, flavonoids and melatonin, which has antioxidant and anti-inflammatory properties – to lowered delayed-onset muscle soreness, diminished inflammation and improved sleep. Mix a sachet in chilly water and drink after train for 2 to a few days to promote muscle recovery.
Expert VERDICT: ‘There’s little doubt the sort of cherry juice affords high levels of antioxidants and anti-inflammatory compounds, but a lot of the analysis into its muscle-soothing results seems to have been funded by cherry producers.
‘While these sachets supply a quick and easy technique to ingest protective antioxidants – which, in theory, will assist with muscle recovery – extra research is required to show conclusively that they work. It’s fairly costly, too.’
3/10
GOSEAR Electronic ‘ACUPUNCTURE’ PEN
Claim: A battery-operated, pen-like machine that through its metallic tip emits an electrical present mentioned to relieve muscle and joint ache. Apply a skinny layer of the gel that comes with it to the world to be handled, then turn the pen on and press it gently around the sore joint or muscle.
Expert VERDICT: ‘I didn’t expect much from this, nevertheless it provides off a surprisingly highly effective electrical cost. It works like a pinpoint TENS (transcutaneous electrical nerve stimulation) machine, sending tiny electrical pulses into the pores and skin which will help distract from, and cut back, the pain indicators going to the brain.
‘The electrical signals may trigger the release of endorphins, the body’s natural painkillers. Not everyone will discover this works for them – if it does, it might be useful for pain in bony areas such because the knees, ankles, toes and hands.’
6/10
£14.99, amazon.co.