Categories
Workout Injuries

Muscle soreness after exercise

Look after your muscles
ouch

How to Prevent Your Muscles Getting Sore after Exercise

No pain, no gain’ is a saying that a lot of people are familiar with when it comes to talking about exercise.

The meaning behind it is that you, will not reap any noticeable benefits from regular exercise if you do not stress your body out to the max.  Part of this is true, “however you do not need to torture yourself in order to get the results you want.”

You will need to stress your current musculature in order to build stronger and leaner muscles; however there are ways in which you can prevent your muscles from being sore when you have finished. These are steps that you can take before, during and after your workout and they will reduce the pain and soreness you feel. Which will encourage you to maintain your workout routine.  After all who wants to be in pain all the time?

Before You Workout

It is important to make sure you take the right steps before you work out and one of the main things to do is to fuel your body.

  • You should eat healthy carbohydrates 2 hours before you are going to start any strenuous exercise and you should consume plenty of water beforehand.
  • The best foods that you can eat are fruits and vegetables, pastas and whole grains as these give you the fuel you need because they are healthy carbs.

If you fuel your body correctly, this is going to stop your muscles feeling as painful after you have finished your workout.

During Your Workout

Make sure you always complete your exercises using the proper form.

A lot of exercises are designed in a certain way in order to help you get the result you want and also to reduce the risk of injuries.

By completing your exercises in the wrong way or form means that you are increasing your chances of damaging something and also the chances of feeling achy when you are finished.

Iron Magazines personal trainer Marc David suggests that you cool-down and warm-up in-between the different sets that you are completing when exercising.

  • This is to reduce the muscle soreness that you may get.

Before starting a set breathe deeply and stretch any muscles you are about to work and also alternate the days that you target certain muscle groups.

These are all tips and tricks that the top trainers in the bodybuilding and weightlifting community  advise.

After Your Workout

Stretching and walking after exercise, as well as a muscle massage and immersion in cold water can all help to reduce the soreness of your muscles after a workout.

Ensure that you remain active on your rest days and not just on the days you are going to exercise and consume a good amount of water after each workout to replace lost fluids.

There is good simple to follow information in this article with a few links to other pages to strengthen your knowledge on this subject and maybe give you a few extra workout ideas as well.

Good luck with your fitness plan and don’t forget to leave a comment below.  We welcome interaction with our readers.

 

 

 

 

Categories
Workout Injuries

5 Tips to Help with Sore Muscles after Your Workout

Sore muscles

 

Sore muscles are something we will have all gone through at some point when we decide to take up an exercise program.

So what causes the soreness in our muscles when we workout?

Well firstly, when you exercise, this causes small tears in our muscle fiber.

Depending on what exercise you do and how hard the muscle is stressed, will depend on the amount of tears that you will get.

This is a natural body response and nothing to be worried about even though you will probably feel uncomfortable for a few days after it occurring.

Your body is simply responding and adapting to something new that it is not used to. Have a look at some of these ways in which you can minimize the effects:

Eat Proper Nutrition

After you exercise it is very beneficial to eat some protein no later than 2 hours after you have finished exercising.

Protein will help your muscles to repair themselves.

They type of protein you should eat can be both animal based and from plants and in general you should try to consume 1 gram of protein per pound of body weight if you are building your muscles.

Make Sure You Hydrate

It is important to stay hydrated at all times when working out as dehydration can prevent cell recovery.

For every hour of workout you should drink 20-24 ounces of water and you will be able to tell if you have drunk enough due to the colour of your urine.

Clear or light yellow is what it should be. If you find it is dark yellow, you need to drink more water.

Massage Those Sore Muscles

Massaging your muscles after a workout will help to reduce soreness; you can ask your partner to do this in order to work out the excess fluid.

Also, completing a cool-down after you exercise will help.

Increase Your Blood Flow

Blood flow is very important to muscles in order to repair them as it brings oxygen for cell repair.

It also takes out wastes that have been formed due to exercising. In order to keep your blood flowing after a workout you can take an ice bath or swim, or have a cold or hot shower.

Try Some Ready Rubs

You will be able to buy over the counter products that you can rub onto your sore areas immediately after you have finished exercising.

Typically these provide a cooling sensation and relieve the pain whilst reducing cellular calcium buildup increasing your blood flow.

If you follow these few tips you will notice the pain from the sore muscles after your workout will slowly reduce and you will find your workouts becoming more enjoyable.