Myth number 1: Sore muscles are the result of efficient training.
Dr Stefan Siebert from the DSHS Cologne: That is wrong! Sore muscles are rather the result of overloading the muscles. This mainly occurs after long breaks in training, when you immediately return to your usual training intensity. Or when new, unfamiliar movements are performed.
Myth number 2: It is counterproductive to train again if your muscles are sore.
Dr Stefan Siebert: No, it is not necessary to stop training completely, but the intensity and volume should be reduced. Cyclists should therefore avoid abrupt, powerful sprints. Runners, for example, should avoid downhill runs. Moderate exercise is not counterproductive. Some studies assume that the increased blood circulation caused by moderate exercise even eliminates muscle soreness more quickly. However, opinions on this differ, even among experts.
Myth number 3: Stretching after exercise prevents sore muscles.
Dr Stefan Siebert: Most scientific studies have not found any significant effect. In some of the studies, stretching was done before exercise, in others after. Others investigated a combination of warming up and stretching. In all cases, no clear effects in terms of a reduction in muscle soreness could be demonstrated.
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