Been working out all week? Maybe you lifted more than you're used to. Or you're a beginner when it comes to exercising and don't know how to handle your sore muscles. Here are some easy tips and tricks to help your body continue to grow with the least amount of pain as possible. But just remember, if you feel the soreness, your body is improving.
1. Ice it.
Use indirect ice for immediate relief. The ice will cool down any inflammation going on inside your muscles.
2. Use heat.
Apply heat a little while after icing. This will increase blood flow. For those with sore joints, heat is great. The temperature can relieve pain in your joints.
3. Don't be afraid of medicine.
If you're willing to take it, some tylenol, acetaminophen, advil, etc... could go a long way. It's all personal preference. If you don't feel comfortable taking meds, there are alternatives!
4. Be ready for your workout.
You can't jump right in to any physical activity without first preparing yourself and your body. A light warm up before any heavy lifting or another exercise will allow your muscles to ease into the activity.
If you don't warm up, you risk injury.
5. Stretch.
Stretch when your workout is over, allowing your muscles to cool down. You can also improve flexibility by doing so!
6. Drink water!
Make sure to continually hydrate yourself to replenish the water you burn in the form of sweat. You need water to transport nutrients, keep your joints fluid, and maintain your normal body temperature (98.6F). Without proper hydration, you can become dizzy and tired.
7. Don't over do it.
We all have our limits, and while it's great to get in the habit of pushing yourself, make sure you're aware of what your body can handle. Don't be discouraged if you find you can't do a certain move or lift as much as someone else. Fitness is a journey, and we all have our own pace! Don't compare yourself to others. Take your time, focus on your goals, and listen to what your body is telling you.
