By: Avera McKennan Fitness Center
Post-workout pain can creep up on you when trying a new exercise or pushing yourself a little too hard. While these effects can linger for 2 to 3 days, there are ways to help prevent body aches. Here are 7 ways to avoid muscle soreness.
Stretch – Lengthening tight muscles helps mobility and thorough recovery.
Foam Roll – Massaging sore muscles with a foam roller alleviates soreness.
Eat to recover – Eat protein a couple hours after a workout and before sleep to optimize protein synthesis (muscle repair). The right amounts of proteins, carbohydrates and fats are essential to repair and build muscle.
Heat – Applying focused heat to sore muscles between workouts can help increase circulation for powerful recovery.
Add fatty acids to your diet – Eating food that are high in omega-3 fatty acids (salmon, free-range meat, flax, avocado and walnuts) reduce inflammation of sore muscles.
Stay active – Gentle, low-exertion activity helps your body work out kinks and soreness.
Ice – Ice muscles to fight inflammation right after a rigorous workout.
Wahlgren, Kara. 2018. Recovery Done Right: 8 Ways to Relieve Sore Muscles. April 04. Accessed July 12, 2018. https://www.beachbodyondemand.com/blog/recovery-done-right-8-ways-prevent-muscle-soreness.
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