We’re all vulnerable to sore, stiff muscles – particularly now it’s colder, as low temperatures cause muscles to lose heat and contract, which makes them susceptible to injury as they move.
Exercise can cause tiny accidents in your muscle fibres, which is able to cause inflammation and make them feel sore a day later.
‘Muscular ache and stiffness after train that disappears after a week exhibits your muscles are working and getting stronger,’ says Sammy Margo, a London physiotherapist.
So what are you able to do to ease the ache in the meantime?
We requested Sammy to evaluate some products mentioned to help; we then rated them.
WESTLAB Recover BATHING SALTS
£7.Ninety nine for 1kg, westlabsalts.co.uk
Claim: A blend of magnesium sulphate (Epsom salts), white willow bark extract, arnica and essential oils. Add two to three 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 may help your physique absorb magnesium and sulphates needed for relaxed muscles and healthy joints. However, there’s no evidence to show Epsom salts can soothe away ache.
White willow bark has been found to cut back again ache and arnica is used as a natural remedy for bruises and inflammation – but once more, there isn’t any proof to indicate these components will likely be useful in a bath.’
SALONPAS Pain RELIEF PATCH
Claim: ‘For pain relief of muscle and joint strains, sprains, backache and bruises,’ these are coated with menthol – mentioned to work as a topical painkiller – and methyl salicylate, a chemical similar to aspirin that helps reduce inflammation.
Apply one of these patches over painful muscles or joints; the substances are said to absorb by means of the pores and skin to ease discomfort for eight to 12 hours.
Expert VERDICT: ‘These are a handy approach to soothe on a regular basis neck, shoulder and again pain attributable to muscle strains. The confirmed painkilling and anti-inflammatory components launch slowly on to the location of soreness for up to 12 hours.
‘They have a strong menthol scent, so people may favor to make use of them in a single day. But they need to solely be used with the recommendation of a GP or pharmacist if you take medicine, as the lively components might interact with other treatments.’
£5.26 for five 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), natural acids and different biologically active components’.
A study printed in the Journal of Sports Medicine and Physical Fitness found that recreational athletes taking a each day supplement of 100-150g of pycnogenol reported lowered muscle pain and cramping because of its potential to improve blood movement to the muscles and management free radical harm.
Expert VERDICT: ‘There is a few research to counsel a daily pycnogenol supplement might help to protect muscle fibres from the rise in free radicals that can happen immediately after exercise.
‘However, extra studies are wanted to prove this complement can scale back muscle ache and cramping.’
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BEENAX PEANUT Massage BALL
£8.90, amazon.co.uk
Claim: A peanut-formed ball manufactured from rubber ‘specifically designed to release tight and uncomfortable muscles’.
Place the ball on a firm surface and roll your hand, foot, again, shoulder, neck, leg or arm over it to ‘massage’ and chill out tight, painful muscles.
Expert VERDICT: ‘I have been recommending massage balls to my shoppers for years however this double ball is new to me – and I’m impressed. The peanut form means it’s extra stable than single massage balls, which have a tendency to roll about once you lean or lie on them.
‘Rolling sore muscles over this ball can assist to relax any muscle contraction and increase blood and lymphatic circulation – helping damaged muscles heal more efficiently.
‘You’ll need a primary diploma of flexibility and strength to be ready to make use of it – but when you’re relatively fit, it’s an awesome, inexpensive DIY therapeutic massage software to release tight muscles and knots.’
9/10
DEEP FREEZE Pain RELIEF GLIDE-ON GEL
£4.99 for 50ml, superdrug.com
Claim: The lively ingredient in this roll-on gel, levomenthol, is a compound taken from mint that has a cooling effect which is said to trigger capillaries within the skin to constrict, decreasing circulation and inflammation. The cold sensation may additionally dampen ache alerts from the site being sent to the mind, serving to to ease the discomfort of minor aches and strains for up to an hour after utility.
Expert VERDICT: ‘Applying something chilly to sore muscles and joints – notably in the first 36 hours after injury – will assist to scale back inflammation and ache. It is a useful, portable product for treating minor strains and sprains, and capturing muscle and joint pains.
‘If you apply a generous layer, it cools the skin just as well as a bag of frozen peas.’
7/10
THERAGUN LIV MASSAGER
Claim: A hand-held electrical massage ‘gun’ designed to ship a rapid, percussive massage to loosen tight muscles, soothe away muscle spasms and boost circulation. Rechargeable – every cost offers about 45 minutes’ use – it is ideal for athletes and eager exercisers. To use, run the gun evenly over the affected space. Comes with two therapeutic massage heads: one firm, one soft.
Expert VERDICT: ‘Percussive therapeutic massage techniques – (a series of speedy, sharp ‘strikes’) – have been used for years to soothe tight muscles. In the event you loved this article and you would love to receive more information relating to plant extract price please visit our site. This gadget offers a really agency and managed deep-tissue massage that will assist muscle fibres relax and will certainly assist ease aches and pains.
‘It’s nice for fleshy areas and can be used daily for between 30 seconds and 15 minutes at a time. I wouldn’t suggest 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 software is designed to be drawn firmly over the pores and skin using long, steady strokes – an ancient Chinese ‘ skin-scraping’ method referred to as Gua Sha that helps to calm down tight, painful muscles and scale back inflammation.
Expert VERDICT: ‘There is not any scientific proof that Gua Sha works – however you’ll be able to definitely use this software to carry out a really environment friendly self- massage. Drawing the flat edge firmly along the pores and skin in long strokes – working towards the heart – will assist to stimulate circulation and cut back fluid retention, plant extract price boosting the stream of nutrients round tight muscles and serving to to hurry up recovery of the muscle tissues.
‘The shape is good for working round 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 hyperlinks cherry juice – wealthy in anthocyanins, flavonoids and melatonin, which has antioxidant and anti-inflammatory properties – to diminished delayed-onset muscle soreness, decreased inflammation and improved sleep. Mix a sachet in chilly water and drink after train for 2 to a few days to advertise muscle restoration.
Expert VERDICT: ‘There’s little doubt this kind of cherry juice provides high levels of antioxidants and anti-inflammatory compounds, but many of the analysis into its muscle-soothing effects appears to have been funded by cherry producers.
‘While these sachets provide a fast and easy solution to ingest protecting antioxidants – which, in idea, will assist with muscle recovery – more research is required to prove conclusively that they work. It’s quite costly, too.’
3/10
GOSEAR Electronic ‘ACUPUNCTURE’ PEN
Claim: A battery-operated, pen-like device that by way of its steel tip emits an electrical current mentioned to relieve muscle and joint pain. Apply a thin layer of the gel that comes with it to the world to be handled, then flip the pen on and press it gently across the sore joint or muscle.
Expert VERDICT: ‘I didn’t expect much from this, nevertheless it offers off a surprisingly highly effective electrical charge. It really works like a pinpoint TENS (transcutaneous electrical nerve stimulation) machine, sending tiny electrical pulses into the pores and skin which can assist distract from, and reduce, the ache alerts going to the mind.
‘The electrical alerts may set off the discharge of endorphins, the body’s natural painkillers. Not everybody will find this works for them – if it does, it might be handy for ache in bony areas such because the knees, ankles, feet and hands.’
6/10
£14.99, amazon.co.