Many people start a new sport, fitness program, or exercise plan because they want to be healthier and get fit. However, experienced athletes know all too well that with increased activity comes sore muscles. So how can you make sure you stay active and fit without risking the chance of a muscle injury that could keep you off your feet?
The worst part about exercise is getting started. During the first few weeks of a new workout routine, you're bound to be sore. No matter how tough your muscles are, they're most likely going to be very unhappy with you for making them do new things.
There are a few ways to make sure you can get through this initial stage and stay injury-free. Bellow, you will find the best ways to get rid of sore muscles and stay injury-free.
How to Get Rid of Sore Muscles?
A proper warm-up
A proper warm-up is the best way to prevent injury. Before you start a new workout, it's a good idea to warm up for a few minutes so your muscles can get ready for the activity. Warming up can be as simple as walking or jogging in place; if you're feeling really ambitious, you can do some jumping jacks, push-ups, or squats.
Stretching during your workout
During your workout, it's important to remember to stretch. Keeping your muscles limber during exercise is important for preventing injury. You can do this by doing the same stretches you did when warming up, or by adding some new stretches to your workout routine.
Resting properly after you exercise
After your workout it's important to take time out of your day to let your muscles recover. How long this takes will depend on what kind of activity you did, how intensely it was done, and whether or not you're just starting the sport or fitness program. It's a good idea to speak with your doctor or coach for specific recommendations.
Stretching before and afteryou exercise
Stretching before and after an activity is very important, as well as making sure that you don't over-exert yourself. In order to prevent injuries it is necessary to keep the muscles stretched out and avoid attempting too much activity at once. Many times, the injuries that arise from new exercises are due to an imbalance or weakness of one group of muscles over another. This is something that can be easily avoided by stretching, conditioning and strength training.
Getting the right amount of sleep
Not getting enough sleep can leave you with aching muscles and a bad mood. Sleep is important for your mental well-being, as well as your physical health. Working out for hours on end is not advised; about 30 minutes of exercise 3 times a week is usually enough to get the desired results.
Be aware of your body
Staying in tune with your body is very important when it comes to preventing injuries. Once you start exercising you'll be able to sense when your body needs to rest, or if something feels off. Listen to what your body is telling you.
Avoiding high impact exercises if you are tired or sore
People should avoid doing things that could cause damage when they are tired or sore. For example, they should avoid doing a high-impact exercise such as running if they have just finished a lower-impact activity such as swimming.
Sore Muscle Treatments: The Days After
Sore muscles are a part of life for those who exercise often. While everyone wants to be fit and toned, there is no point in getting hurt. To avoid injury, exercise should be done gradually and under the supervision of a professional.
If you are experiencing sore muscles, try the following:
- Take a day or two off of exercise, until your soreness has passed.
- During this time, continue to eat a healthy diet and drink lots of water.
- Treat your sore muscles with an ice pack for 15 minutes every three hours (note: make sure to protect the skin with a thin cloth or paper towel). Alternatively, you can use heat.
- You can also massage your sore muscles, which will help to relax them.
- You can take over the counter anti-inflammatory medications (examples include Advil and Aleve) if needed.
- It is also possible that you are not getting enough magnesium in your diet, so consider taking a multivitamin containing magnesium.
- If your soreness continues for more than a couple of weeks, you should consider seeing a doctor.
For those who frequently exercise, sore muscles are normal. However, if you ignore the pain and continue to push your body too far, you increase the risk of further injury. While a little bit of soreness is fine, it should not be severe. If you experience a burning pain, a weird tingly feeling, swelling, or an inability to move, you should seek medical attention immediately.
Also, it is important to avoid abusing your muscles with exercise. You can do this by not exercising intensely every day. Instead, focus on doing more repetitions of lighter exercise. This will allow your muscles to gradually build up their strength.
If you are looking for a quick way to get rid of sore muscles, try using black cumin seed oil! This is an excellent natural anti-inflammatory and can be applied topically to the skin. Just make sure you purchase an oil which is cold-pressed and organic, as this will ensure a higher quality product with a purer scent.
When applying this oil, make sure you cover the area evenly and gently massage it until fully absorbed. For best results, do this three times per day (in the morning, before bed, and after your workout).
While black cumin seed oil can help you get rid of your sore muscles, it is important to take the proper steps in reducing muscle pain. If you are experiencing soreness which has not improved after two days, you should see your doctor.
Keep these seven tips in mind next time you begin a workout program so you can avoid injury, keep your fitness up throughout your busy schedule, and not have to do your day-to-day activities in pain.
The best way to deal with sore muscles is by keeping the muscles warm through a good warm-up, stretching, and by doing a proper cool down after exercising. If you want to make sure that your muscles stay fit and healthy it is important to do the following:
- Do a proper warm up before exercising. This will increase your body temperature and bring oxygen to your muscles, making it less likely that you will injure yourself while exercising.
- Stretch while exercising to make sure your muscles stay flexible and fit. This also helps to avoid injury.
- Cool down properly after exercising. This is important as it helps your muscles return to their normal temperature, and it also helps to return your body's energy to its normal level.
- Get enough rest - If you do a lot of stretching and exercising it is important to also get enough rest to make sure that your muscles can repair themselves after exercising. You should aim for about eight hours of sleep every night.
:) Good Luck!