The good news is that muscle pain doesn’t have to stop you from training. Most often, it’s caused by activities that put your muscles under stress in new ways. The muscle’s recovery from soreness can help prevent future soreness. This means that a workout done a few days later will not cause the same level of soreness. Your muscles will become stronger and more capable of handling the force. Below are activities that can help reduce muscle soreness.
Do a Dynamic Warmup
Although it might feel great, static stretching (holding onto a position or stretching) prior to a workout will not reduce soreness. Instead, do a dynamic warmup. This involves moving your body through functional movements with a lower intensity than the actual workout. Dynamic warm-ups will increase blood flow and internal temperature.
This could make them less susceptible to injury. Start by performing 5-10 minutes of cardio at a lower intensity, such as walking or running before you start your run. You can do one set of each exercise if you’re heading to the weight room. This will allow you to lift half your body weight. This dynamic warm-up video will help prevent sore muscles after your next run, bike ride, or workout.
Ensure You Hydrate
For every hour of exercise, drink at least one 20-24oz glass of water. Hydrate responsibly. It is a fact that once your workout is done, all the damage has been done. Applying ice to the muscles that you have worked the most can reduce inflammation and help you feel less pain. For 20 minutes, place zip lock ice bags on top of your muscles.
Take 20 breaks and then go back to it. This will help keep inflammation under control. I encourage you to ease into a stronger, more fit you. You can take the time to create a balanced, well-rounded workout that builds strength, flexibility, and cardio. Do not seek soreness. Instead, focus on building a high-quality fitness program that will get you long-term results. You will become stronger if you train smarter!
