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How to Avoid Getting Sore After Working Out

How to Avoid Getting Sore After Working Out

Working out is great because it makes you feel good. The benefits of a daily workout schedule can have a positive effect on your mental state. When you work out, your body releases endorphins, which are a form of natural painkillers produced by your body.[1] The benefits absolutely outweigh the negatives, and yes, there are some negatives.

Most of the complaints I hear about working out are associated with soreness or reduced energy after working out. This causes people to not maintain their workout schedule because they can’t recover in time. The soreness remains longer than they anticipated, and this, as mentioned, throws their schedule completely off. I know the feeling firsthand because it’s something that has happened to me many times. After coming home, I would feel drained and not up to continuing my schedule.

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A personal trainer provided me with some useful tips on how I can reduce post-workout soreness from occurring. Incorporate these helpful tips and tricks to your workout plan today!

Careful with Form

If you have been in the gym before and had the chance to talk to someone experienced, they’ll tell you that form is very important. Exercise while paying attention to form will reduce the likelihood of injuries and soreness. The less soreness you feel, the more you’ll be ready to hit the gym the next day.[2]

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Stretch

It’s widely known that stretching is the first line of defense to prevent soreness after working out. During an intense workout, you are contracting and lengthening your muscles. Afterwards, through a nutritious diet, you’ll be repairing them to become stronger and more toned. By stretching for 5-10 minutes before a workout, you are causing your muscles to become looser, helping with the contraction process.

Nutrition

Much of the soreness you experience occurs when there is a delay in the muscle repairing itself. You need to make sure you get enough healthy proteins, carbohydrates, and fats because they all play an important role in muscle repairing.[3] Maintain a balanced diet that is high in protein, especially when working out. It’s also important for you get 7-8 hours of sleep daily. While sleeping, your body is in high acceleration where it repairs muscles and other important functions.

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Massage Therapy

In a recent study, it was determined that a certain type of massage can help with muscle soreness. This type of sports massage is called Cytokines, which targets the connectivity of the tissue covering the muscle. It’s performed by a licensed massage therapist who uses different techniques to hit specific areas prone to soreness. Many of the top athletes who are on a vigorous schedule will visit sports clinics for therapy.

The good news is, due to the popularity of health and fitness, you have more sports massage clinics opening out there. This has made them more affordable, which is why more people are beginning to understand how regular visits help reduce soreness. Receiving a sports massage on a regular basis can increase endurance, fluid movement, and recovery time.[4]

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Painkillers

If all else fails, then you can always take a painkiller to help with soreness. If you decide to proceed with this approach, then take non-steroidal anti-inflammatory drugs, like Ibuprofen, which can relieve pain. However, it’s very easy to get hooked on these, especially if soreness becomes common after working out. I would recommend you use this as your last approach if soreness becomes absolutely unbearable.

Final Thoughts

The positives of working out always outweigh the negatives. The next time you’re sore after working out, try some of the methods above, which I’m sure will help.

Featured photo credit: womenfitness.net via womenfitness.net

Reference

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Rizvan Ullah

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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