Adult
5th Aug 2020

Feeling like you’ve overdone it after a workout? Whether you added an extra weight at the gym, played an overly eager game of tennis after a long hiatus, or simply pushed yourself a bit too far, we’ve all experienced sore muscles at one point or another.

Discover how you may help relieve mild muscular pain with these super easy tips.

Stretch It Out

When it comes to exercise, it’s important to warm up and cool down adequately before and after physical activity. Stretching is an important part of this, getting them ready for the workout ahead.

It may also help to increase your flexibility and circulation, as well as help you to relax. But remember, when it comes to stretching, it’s important not to overdo it.

Don’t aim for pain. You should feel some tension while holding a stretch but if you feel any pain you may have pushed it too far.

Click here to learn more about the importance of stretching

Work Your Way Up

You wouldn’t try to run a marathon without putting in months of training beforehand and the same logic applies when it comes to your new workout routine. Going too hard, too fast puts your body at risk of sore muscles or injury.

Instead of overdoing on the first day and needing a week to recover, try working your way up. Depending on your fitness level, you may find it helpful to attend a class or hire a personal trainer who can assess your individual needs and tailor your regime accordingly.

Plus, by increasing the difficulty of your regime bit by bit, you’re more likely to commit to it in the long term.

Drink Plenty of Water

It’s important to stay hydrated while exercising to replenish the fluids lost through sweat. When it comes to your muscles, one of the main reasons for this is that dehydration can lead to muscle cramps.

To reduce the risk of cramping, be sure to drink plenty of plain water before, during and after your work out.

Remember RICER

If you do experience some mild muscle pain after a particularly strenuous workout, RICER may help:

  • Rest the injured body part and avoid as much movement as possible. Don’t put any weight on the injured area.
  • Ice the injured area with an ice pack, crushed or cubed ice, or a packet of frozen peas wrapped in a clean tea towel. Apply ice to the injured area for 20 minutes every 2 hours. Don’t apply ice directly to the skin.
  • Compress the injury using a firm crepe bandage, ensuring the bandage isn’t too tight.
  • Elevate the injured area, placing it on a pillow for comfort and support.
  • Refer to a suitably qualified health professional such as a doctor or physiotherapist for a correct diagnosis, treatment options and rehabilitation advice.

Remember, if you have any concerns about your muscle pain, it’s important to talk to a suitably qualified health professional as soon as possible. They can assess your individual injury and make recommendations for accommodating it during future workouts.

Have you found this information useful? If so you may enjoy the following:

Mild Aches And Pains: The 10 Things You Should Know

6 Tips For Winter Exercise

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