7 Strategies to Prevent Sore Muscles

Posted December 15, 2021 by in Health + Fitness

Your body is a well-oiled machine. The meals you eat will be the fuel you need to keep going. Alongside proper rest at night, daily exercise will be crucial to maintaining a healthy body every day. Unfortunately, this well-oiled machine may become a bit faulty. For instance, your muscles may start to feel sore.

If this is the case for you, it is recommended to look at your daily routines. There could be some modifications that you could make to keep your muscles in good shape. Follow these seven strategies to prevent sore muscles in the long term:

1. Warming Up 

Exercise is one of the most essential factors when preserving your health for the long term. However, you don’t just want to rush into your routine as soon as you hit the gym. Your body requires some time to warm up and become acclimated to rigorous activity. As such, implement a warm-up routine into your exercises.

These are considered light movements that prime the body for the activity to come. Once your muscles are correctly activated, they won’t be as sore once you finish the routine. Warm-up routines should take no longer than ten to fifteen minutes. It can come in the form of riding your bike to the gym or taking a quick stroll around the block. You should complement your exercises with regular visits to a physiotherapy clinic like Alpha Health Services.

2. Stretching 

Another key aspect of warming up has to do with stretching. Your muscles can sometimes be stagnant regarding how you perform in your exercise. Should this occur to you, you may find it difficult to move on the following day, due in part to excruciating soreness. To prevent this from happening, take the time to stretch accordingly.

Stretch your arms up as far as you can and hold the position for a few seconds. You are also advised to use resistance bands, adding a bit of positive tension to the stretch. Other bodily areas will require different stretches. Perform these as needed to get ready for your day.

3. Proper Rest 

Along with daily exercise, getting enough sleep is paramount to delayed soreness. Many of us may think that we can just get by on six hours of sleep each day. However, the less rest you get daily, the less your body will be able to perform optimally.

Try your best to aim for at least eight hours of sleep each night for an optimal result. By getting enough rest, your body’s muscles will not feel as sore as they normally would. This allows you to move without delay to get from point A to B each day. Skip out on those extra cups of coffee so that your sleep isn’t impeded on!

4. Staying Hydrated 

Speaking of hot beverages, you may find it challenging to look over your favourite cup of coffee. While there is nothing wrong with having a cup of java each day, take a look at the other liquids you get in. Your body should always be replenished by an adequate amount of water each day.

Since our bodies are mostly made up of water, it is incumbent on you to get in enough water each day. If you do not do this, your muscles will pay the price in the way of being sore. This soreness can lead to a whole host of other problems, such as cramps and even dizziness!

5. Medicinal Treatments 

Sometimes, our muscles may still feel extraordinarily sore even with the best intentions. To get around this feeling, make sure you have some over-the-counter medicine nearby. You’d be surprised as to how effective they can be within the right recommended dosages. Take the right amount, and your muscles will begin to recover promptly.

6. Heat and Ice Compress 

Our bodies are susceptible to the right temperatures for muscle recovery. As a result, consider using various compresses to get rid of or prevent soreness. Ice compresses can be a great method to use when recovering from rigorous activity. Their heated counterparts are also useful in their own right; choose what is best for your needs.

7. Go Easy On Yourself 

Burnout is one of the worst things any human being can experience. The effects extend to the physical, in which your muscles may pay the price for through soreness. To stay on the safer side of things, push yourself but not beyond your limits. That way, you will remain in good shape for the weeks to come!

*Photo by MART PRODUCTION