A good workout is one of the more satisfying things you can experience in my opinion and it helps me to feel like I accomplished something on that day. Usually that would be enough for a lot of people to continue doing so and making working out a habit but there is one thing that tends to hold people back: that feeling of being sore and it hurting to move the next day. Here are some tips to help you avoid that feeling.
Stretching
Before and after your workout you should always incorporate 5-10 minutes of stretching to prepare and cool down your muscles. Before your workout try incorporating some sort of dynamic stretching to get your muscles warm. After you are done with your workout you should end with static stretching. In today’s day and age you can easily find videos online that you can follow along as you stretch before and after.
Foam Rolling
If you go to a commercial gym often they will provide foam rollers within the facility that you can use before and after your workouts to help avoid soreness and enhance your workout as well. Foam rollers help to increase blood flow to the muscles and depending on how firm it is it can even help to get some knots out from your muscles. If you do not have a foam roller available to you, you can make a temporary one out of items in your house.
Drink Lots of Water
One of the worst things you can do while working out is withhold water from your body. Drinking water to replace what you lose in your sweat while working out is imperative to avoiding cramps and soreness. You can even try adding powders with electrolytes to your water to further replenish nutrients you lose.
Ice Up
Ice is a great way to relax your muscles and avoid soreness after a workout. Ice helps to reduce inflammation, pain, and swelling in your muscles when you apply it after a workout. Make sure to use something to wrap the ice in and not make direct contact with your skin. You should ice your muscles after a workout for no more than 15 minutes.
Written by GUADS intern Rob