Sport and health: recovery and injuries

Muscles grow not during training but during sleep. Recovery: 7–9 hours of sleep is the mandatory "trainer", rest day between strength days, water and protein. Muskelkater (next-day soreness) is micro-damage to fibres: normal for beginners, but sharp joint pain means stop. For injury: the RICE rule (Rest/Ice/Compression/Elevation). See a doctor: sports physician or Hausarzt → referral to orthopaedics.

• ●Sleep under 6 hours makes training nearly pointless: recovery hormones work at night
• ●Joint pain is not Muskelkater: sharp pain means stop and see a doctor
• ●Unfallversicherung covers sport, but private training — ask first