What Helps with Body Aches? Causes & Everyday Tips

Almost everyone knows aching limbs: a dull pulling in arms and legs, heavy muscles, sensitive joints. Sometimes they accompany an infection, sometimes they follow unaccustomed exertion or long sitting. In this guide you will learn what can be behind it, when a visit to the doctor makes sense and how to do yourself good in everyday life.

What lies behind aching limbs

The term aching limbs sums up a diffuse feeling of pain in the muscles, tendons and joints of the arms and legs. They frequently occur in the context of flu-like infections, when the body releases messenger substances that also influence the perception of pain. Unaccustomed physical strain, a one-sided posture at the desk or tension can likewise irritate the muscles.

Physiologically, the immune system plays a role in infections: messenger substances such as certain cytokines rev up the defences and at the same time lower the stimulus threshold of the pain fibres, so that even slight movements feel unpleasant. In the case of physical overload, on the other hand, fine irritations arise in the muscle tissue, as are known from classic muscle soreness. Blood circulation is also involved: anyone who stays in the same position for hours supplies the muscles with less oxygen, which promotes a feeling of heaviness and tension.

Weather sensitivity, lack of sleep, lack of fluids or phases with a lot of stress are also associated by many people with a feeling of heaviness in the limbs. Lasting tension keeps the muscles unconsciously on alert, and disturbed sleep shortens the phases in which tissue normally recovers. In most cases such complaints are temporary and subside on their own again as soon as the body recovers.

When you should seek medical advice

Seek medical advice if aching limbs are very severe, occur without a recognisable reason, persist over several days or keep recurring. This applies especially if high fever, joint swelling, redness, numbness, marked weakness or unintended weight loss additionally occur. One-sided pain in one leg with swelling should also be clarified promptly, as it can have other causes. Only a medical examination can reliably classify the cause and rule out serious illnesses. This guide does not replace medical advice.

What you can do in everyday life

Warmth is perceived by many as soothing: a warm bath, a hot-water bottle or a cherry-stone pillow can relax the muscles. Warmth promotes blood circulation and helps tense muscle areas to loosen up again. In the case of acute overload or swelling, however, cooling sometimes does good. Gentle movement such as walking, light stretching or yoga keeps the joints mobile without overtaxing them.

Make sure you get enough sleep, because nightly rest is important for the regeneration of muscles and connective tissue. At the desk, change your position regularly and take short movement breaks – even a brief walk through the room every 30 to 60 minutes relieves the muscles. Set up your workplace so that screen, chair and desk height match one another, in order to avoid one-sided strain. Relaxation techniques such as conscious breathing, progressive muscle relaxation or a warm foot bath in the evening also help to release tension-related pulling. A gentle self-massage with a fascia ball or your hands can additionally loosen hardened areas.

Nutrition that supports

A colourful, plant-focused diet provides plenty of vitamins and secondary plant substances. Colourful vegetables, berries, nuts and high-quality oils such as linseed or rapeseed oil belong on the plate regularly. Oily sea fish such as salmon, mackerel or herring contribute omega-3 fatty acids, while green leafy vegetables, pulses and wholegrain products supply magnesium and B vitamins.

Drink enough water or unsweetened tea spread over the day, because a good fluid balance supports the metabolism and the removal of metabolic products from the muscles. Protein sources such as pulses, eggs, dairy products, fish and lean meat provide building blocks for the maintenance of the muscles. Colourful berries, citrus fruits, peppers and Brussels sprouts bring vitamin C, nuts and seeds supply manganese and zinc. You should rather hold back on heavily processed foods, a lot of sugar and large amounts of alcohol, as they contribute few nutrients.

Nutrients & plants with relevance

Some nutrients contribute, according to recognised EU health claims, to functions that play a role for muscles, bones and connective tissue. Magnesium contributes to normal muscle function. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones. Vitamin D contributes to the maintenance of normal bones and normal muscle function as well as to a normal function of the immune system.

Calcium contributes to the maintenance of normal bones, and manganese contributes to the normal formation of connective tissue. Copper contributes to the maintenance of normal connective tissue, and zinc contributes to the maintenance of normal bones. B vitamins such as B6, B12 and folate also contribute to normal energy metabolism and a normal function of the nervous system, while vitamin B2 (riboflavin) contributes to the protection of cells from oxidative stress. Among plants, devil's claw is traditionally used in connection with the musculoskeletal system, without any healing claim being derived from it.

The connection between movement and regeneration

Anyone who knows aching limbs tends to rest completely. Complete rest is, however, rarely the best choice for mild, tension-related complaints: movement keeps the joint fluid flowing, supplies cartilage and connective tissue and prevents new stiffness. What is important is the right amount – that is, moderate, even loading instead of impact loading. Recovery days should lie between demanding days, so that the tissue can adapt. Warming up before exercise and a calm cool-down afterwards also help to avoid unwanted irritation. In this way a rhythm of loading and recovery arises, in which the body gets used to more activity step by step.

A small, fixed routine has proven itself in practice: a few minutes of mobilisation in the morning, walking units spread over the day and gentle stretching of the strained muscle groups in the evening. Anyone who sits a lot can make phone calls standing up or take the stairs instead of the lift, in order to activate the legs regularly. For the arms and shoulders, simple circling and stretching exercises in between help, so that tension does not arise in the first place. Always pay attention to the signals of your body: a slight pulling when stretching is normal, sharp or stabbing pain, on the other hand, is a sign to stop the exercise. Patience pays off, because connective tissue and muscles only gradually adapt to new habits.

Do not underestimate sleep and recovery

During sleep many repair processes take place: the body regenerates strained tissue, processes stimuli and replenishes energy reserves. Chronically shortened or restless sleep can therefore intensify the feeling of heaviness in the limbs and make the perception of pain more sensitive. Fixed bedtimes, a cool, dark bedroom and avoiding heavy meals or a lot of screen light late in the evening support restful sleep. Anyone who finds it hard to settle down in the evening can build in fixed relaxation rituals – for example a warm bath, quiet reading or a few conscious breaths. Good recovery is thus just as important a building block as movement and nutrition.

Honestly assessed

Aching limbs have many possible causes, and no food and no food supplement can eliminate them. What you can do yourself has a supporting effect: an active, balanced everyday life with a good nutrient supply creates favourable conditions for your well-being. If complaints persist, the medical opinion is the right path, rather than trying on your own for a long time.

Matching products from Scheunengut

If you would like to supplement your diet in a targeted way, you will find Glucosamine & Chondroitin optimised with vitamin C with us. The vitamin C it contains contributes to normal collagen formation for normal cartilage and bone function. Whether a supplement is sensible for you is best decided calmly and, when in doubt, after consulting a doctor.

Frequently asked questions (FAQ)

Where do aching limbs come from without a cold?

They can arise from overload, unaccustomed movement, long sitting, tension, lack of sleep or stress. If they persist, the cause should be clarified by a doctor.

Does warmth or cold help better?

That is individual. With tension, many find warmth pleasant, because it promotes blood circulation. With acute overload or swelling, cooling can be more soothing. Try out what does you good.

What role does movement play?

Gentle movement such as walks or light stretching keeps muscles and joints mobile and promotes regeneration. Heavy loading, on the other hand, you should hold back on in the case of acute complaints.

Can a lack of fluids promote aching limbs?

A balanced fluid balance supports many body functions and the metabolism of the muscles. Make sure to drink enough spread over the day, especially in heat or during exercise.

Which nutrients are relevant for muscles and bones?

Magnesium contributes to normal muscle function, vitamin C to collagen formation, vitamin D and calcium to the maintenance of normal bones and manganese to the formation of connective tissue. A balanced diet covers a lot.

How long may I wait?

Mild, temporary complaints often subside within a few days. If they persist longer than about a week, intensify or further symptoms are added, a medical check-up is sensible.

When should I go to the doctor?

With severe, persistent or unclear pain, with fever, swelling, redness, numbness or loss of strength, a medical check-up is important.