5 Ways to reduce post exercise muscle soreness
Summer is coming…
The Fitness regimes are in full swing
Gyms memberships have started
Weights are being lifted and exercises classes are in full flow
You are feeling great after getting some an intense exercise routine started
The night of the first workout you already have muscle soreness
The body is stiff and achey the following day and you know its exercise induced muscle damage or just plain old muscle soreness
Day 2
Delayed onset muscle soreness (DOMS) kicks in
Muscle soreness and joint stiffness.
It feels like more than sore muscles.
Difficulty getting out of a chair or in and out of a car
So what can you do to relieve pain?
Top 5 Tips
Stay Hydrated
Muscle damage is a normal part of the optation to new training regimes and leads to muscle pain
A lack of electrolytes can contribute to muscle soreness so make sure you are well hydrated if yu are carrying out an intense workout
Sports Massage
As part of any good exercise program recovery is vital. Sports Massage is something we use in sports medicine to help mobilise the muscle fibers and reduce muscles tenderness between sessions
Increase Circulation
After intense exercise rehabilitation and doing for example eccentric exercises muscle performance can reduce due to muscle pain.
So as the old saying goes get back on the bike or even better motion is lotion
If you have sore muscles get them moving
Sore from Squats. Sit on a bike for 10 minutes and pedal gently to reduce muscle soreness and aid in the removal of some of the lactic acid that causes the pain felt
Sleep
A key component of the success of any new exercise routine is sleep
It helps the body recover and the tissues start to repair
Professional Athletes track their sleep amounts and quality and their training schedule can change based on the quality of sleep
Warm Up and Cool Down
A simple circuit of dynamic movements such as squats/lunges/upper body twists will all help to prepare you for the workout
Static Stretching can play a role in a cool down
These can be long holds of 20-30 seconds on each of the main muscle groups
Stay Active
Whether is it an new exercise program or part of your physical therapy we tell our clients to keep moving
Muscle tenderness improves with small bouts of gentle movement
Dont be afraid to get out for a walk, sit on a bike or do some gentle stretching
The positive is the pain shall pass and the doms symptoms reduce in 2-3 days. This would be the normal recovery time after introducing new exercise
If the symptoms of pain and stiffness persist beyond 5 days then you should seek medical attention
That could be talking a pharmacist about the potential use of some nonsteroidal anti inflammatory drugs
Or chat to your local chartered physiotherapist for advice on the benefits of aids such as compression garments or foam rolling in the recovery process to help reduce the pain
How Can Physiotherapy Help?
If you are finding it hard to complete regular exercises due to pain, fatigue or simply time schedules speak to us at Compass Physio.
Exercise is for everybody. At Compass physio we will complete a full physical assessment and will help identify any possible underlying causes that may limit your exercise regime.
Our chartered physiotherapists will help you to build strength and strategies which will help tackle any problem.
At Compass physio we will help you succeed and reach your goals.
To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.
You can also email any questions to info@compassphysio.ie
Paddy Mulligan – MISCP Chartered Physiotherapist Compass Physio
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