{"id":3824,"date":"2023-11-07T16:31:17","date_gmt":"2023-11-07T16:31:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3824"},"modified":"2023-11-07T16:31:20","modified_gmt":"2023-11-07T16:31:20","slug":"how-to-relieve-sore-muscles-and-muscle-pain-after-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/how-to-relieve-sore-muscles-and-muscle-pain-after-exercise\/","title":{"rendered":"WIE MAN MUSKELKATER UND MUSKELSCHMERZEN NACH DEM TRAINING LINDERT"},"content":{"rendered":"<\/p>\n

L\u00e4ngere Muskelschmerzen nach dem Training k\u00f6nnen ein Zeichen f\u00fcr Muskelverletzungen sein. Die Abteilung f\u00fcr Physiotherapie und das LIFE-Zentrum des Singapore General Hospital (SGH) geben Tipps zur Linderung von Muskelschmerzen.
MUSKELschmerzen<\/strong>\u00a0und Schmerzen oder verz\u00f6gerter Muskelkater (DOMS) ist h\u00e4ufig, wenn sie eine neue Sport- oder Trainingstherapie beginnen.<\/p>\n

Bew\u00e4ltigung mit verz\u00f6gertem Muskelkater nach dem Training<\/h2>\n
\"\"<\/figure>\n

Muskelkater ein oder zwei Tage nach einem intensiven Training oder einer strengen \u00dcbung zu bekommen, ist normal, vor allem, wenn Sie Ihre Trainingsintensit\u00e4t erh\u00f6hen oder mit einer neuen Sportart oder Bewegung beginnen. Die verz\u00f6gerten Muskelschmerzen und Muskelschmerzen werden durch winzige Verletzungen im Muskelfaser- und Bindegewebe verursacht.<\/p>\n

Dieser Zustand, bekannt als\u00a0verz\u00f6gerter Beginn Muskelkater (DOMS)<\/strong>, ist h\u00e4ufig, sagt Frau Cindy Ng Li Whye, Chefphysiotherapeutin an der\u00a0Abteilung f\u00fcr Physiotherapie<\/a>\u00a0und\u00a0LIFE Centre,<\/a>\u00a0Singapore General Hospital<\/a>\u00a0(SGH), ein Mitglied der\u00a0SingHealth-Gruppe.<\/a><\/p>\n

“Wenn Sie eine Weile nicht trainiert haben oder wenn Sie eine neue k\u00f6rperliche Aktivit\u00e4t beginnen, sind Sie wahrscheinlich Muskelkater nach dem Training zu erleben. Dein K\u00f6rper sagt einfach, dass deine Muskeln Zeit brauchen, um dich zu erholen”, sagt Cindy.<\/p>\n

Die gute Nachricht ist, dass, sobald Ihr K\u00f6rper sich an den neuen Sport oder die neue Bewegung gew\u00f6hnt hat, Sie wenig oder keine Muskelkater erleben werden.<\/p>\n

Wie lange sollen Muskelschmerzen anhalten?<\/h2>\n
\"\"<\/figure>\n

Die Muskelkater, die nach einem strengen Training auftreten, werden in der Regel nach 24 bis 48 Stunden Ruhe nachlassen. Aber wenn die Muskelschmerzen nicht nach ein paar Tagen der Ruhe verschwinden oder sogar intensiver werden, k\u00f6nnte es ein Zeichen sein, dass Sie eine schwere Muskelverletzung erlitten haben.<\/p>\n

Starke Muskelschmerzen w\u00e4hrend des Trainings zu erleben, k\u00f6nnte auch ein Zeichen daf\u00fcr sein, dass Sie eine Muskelbelastung oder Muskelverletzung haben. Wenn Muskelschmerzen von Atembeschwerden, hohem Fieber, Muskelschw\u00e4che und steifem Hals begleitet werden, suchen Sie einen Arzt.<\/p>\n

Tipps zur Linderung von Muskelschmerzen und Schmerzen<\/h2>\n
\"\"<\/figure>\n
    \n
  1. Verwenden sie eine Eispackung<\/strong><\/li>\n
  2. Gehen Sie f\u00fcr eine Massage<\/strong><\/li>\n
  3. Dehnen, dehnen, dehnen<\/strong><\/li>\n
  4. Machen Sie leichte \u00dcbungen (wie Gehen, Schwimmen)<\/strong><\/li>\n
  5. Bauen Sie exzentrische \u00dcbungen langsam<\/strong><\/li>\n
  6. Nehmen Sie ein warmes Bad<\/strong><\/li>\n<\/ol>\n

    Was ist mit topischen Cremes? “Es gibt wenig Hinweise darauf, dass Liniments, \u00d6le und andere typische rezeptfreie Sportcremes \u00fcber die Massierungsaktion hinaus wirkungsvoll wirken”, sagt Cindy. Jedoch, indem die Haut kalt oder hei\u00df f\u00fchlen, k\u00f6nnen sie Ihren Geist von den Schmerzen ablenken.<\/p>\n

    Ben\u00f6tigen Sie Hilfe bei der \u00dcbernahme eines besseren Lebensstils? Das LIFE Centre am Singapore General Hospital (SGH) verf\u00fcgt \u00fcber ein multidisziplin\u00e4res Expertenteam, das Ihnen Anleitungen zu Gewichtsmanagement, Bewegung und Ern\u00e4hrung bietet.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    L\u00e4ngere Muskelschmerzen nach dem Training k\u00f6nnen ein Zeichen f\u00fcr Muskelverletzungen sein. Die Abteilung f\u00fcr Physiotherapie und das LIFE-Zentrum des Singapore 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