020 - Tipps gegen Muskelkater

Veröffentlicht am 16. Juni 2023

In dieser Podcast Folge erklären Dir Sportwissenschaftlerin Nina und Arzt Olli, warum man einen Muskelkater bekommt und was Du tun kannst, um die widerspenstige Miezekatze schnell loszuwerden.

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Quellen und wissenschaftliche Studien:

[1] Armstrong RB. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med Sci Sports Exerc. 1984 Dec;16(6):529-38.

[2] Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003;33(2):145-64.

[3] Tufano JJ, Brown LE, Coburn JW, Tsang KK, Cazas VL, LaPorta JW. Effect of aerobic recovery intensity on delayed-onset muscle soreness and strength. J Strength Cond Res. 2012 Oct;26(10):2777-82.

[4] Petrofsky J, Berk L, Bains G, Khowailed IA, Lee H, Laymon M. The Efficacy of Sustained Heat Treatment on Delayed-Onset Muscle Soreness. Clin J Sport Med. 2017 Jul;27(4):329-337.

[5] Bleakley C, McDonough S, Gardner E, Baxter GD, Hopkins JT, Davison GW. Cold-water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database Syst Rev. 2012 Feb 15;2012(2):CD008262.

[6] Costello JT, Baker PR, Minett GM, Bieuzen F, Stewart IB, Bleakley C. Whole-body cryotherapy (extreme cold air exposure) for preventing and treating muscle soreness after exercise in adults. Cochrane Database Syst Rev. 2015 Sep 18;(9):CD010789.

[7] Versey N, Halson S, Dawson B. Effect of contrast water therapy duration on recovery of cycling performance: a dose-response study. Eur J Appl Physiol. 2011 Jan;111(1):37-46.

[8] High DM, Howley ET, Franks BD. The effects of static stretching and warm-up on prevention of delayed-onset muscle soreness. Res Q Exerc Sport. 1989 Dec;60(4):357-61.

[9] Rodenburg JB, Steenbeek D, Schiereck P, Bär PR. Warm-up, stretching and massage diminish harmful effects of eccentric exercise. Int J Sports Med. 1994 Oct;15(7):414-9.

[10] Olsen O, Sjøhaug M, van Beekvelt M, Mork PJ. The effect of warm-up and cool-down exercise on delayed onset muscle soreness in the quadriceps muscle: a randomized controlled trial. J Hum Kinet. 2012 Dec;35:59-68.

[11] Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med. 2007;37(12):1089-99.

[12] Cheatham SW, Kolber MJ, Cain M, Lee M. THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther. 2015 Nov;10(6):827-38.

[13] Pearcey GE, Bradbury-Squires DJ, Kawamoto JE, Drinkwater EJ, Behm DG, Button DC. Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. J Athl Train. 2015 Jan;50(1):5-13.